Jun 20

5 ways to live a healthier lifestyle

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Maybe you think you know all the ways to live a healthier lifestyle. You take the stairs instead of the elevator, skip desserts and go to the doctor when you are sick.   But we can all do better. Here are some ideas to jumpstart new habits.   1. Diet. Eat plenty of fresh, non-processed foods, drink 64 ounces of water every day, and limit caffeine and alcohol intake.   2. Exercise. Get 150 minutes of moderate-intensity aerobic activity weekly, or 30 minutes most days. Also get two-to-three 20-30 minute sessions of strength-training per week, focusing on major muscle groups.   3. Sleep. Try to get 7-8 hours every night and try to keep a regular sleep-wake cycle – go to bed and get up at the same time every day.   4. Socialization. It reduces stress and anxiety and improves mental functioning – and that helps guard against depression, heart disease and dementia.   5. Have a primary care physician. Annual visits are important for all ages because they are intended to detect disease early, before it leads to serious consequences. These are really the basics, the foundation for good health.
Jun 17

Smart Tips for Losing Weight and Keeping It Off

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Losing weight is about more than what you eat   Now you can have your (rice) cake and eat it too. It is possible to lose weight and keep it off — who says you can’t have both? Registered dietitian Nicole Hopsecger, RD, LD, shares six tips for losing weight while maintaining your health.   6 tips for losing weight and keeping it off   Restrict calories in a tailored program. Not all calories, or bodies, are the same. The right diet for weight loss can be different combinations of carbohydrates, proteins and fats. “I personalize a patient’s diet, and work with them on an ongoing basis so that I can adjust based on their personality and what is medically correct for them,” says Hopsecger. Realize that a restrictive diet is a temporary measure. Restricting calories is only the first step and not a permanent solution. Once you lose weight, you should switch to a more moderate calorie intake balanced with regularly scheduled exercise activity. Reach out for support. If you have enough discipline and self-support to maintain your diet plan, that’s great. “I also recommend group support, as it’s been found to provide long-term success,” says Hopsecger. Find support […]
Jun 14

7 Tips to Stay Healthy Amid Extreme Heat

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Heatstroke, dehydration, heat exhaustion, and heat cramps are just a few of the health problems that high temperatures can cause. Therefore, it is essential to take all required precautions in these circumstances to avoid the negative effects of high heat. The impact of heat waves on one’s health can be severe and pervasive. It’s imperative to provide first aid and stay hydrated in order to survive the extreme heat. Did you know that prolonged exposure to high temperatures might result in a dangerous condition known as heatstroke? During the summer, a number of heatstroke deaths occur in the world. This problem needs to be addressed right away since, if unchecked, it can swiftly harm your heart, kidneys, muscles, brain, and other organs.   7 TIPS TO BEAT THE SCORCHING HEAT OF SUMMER   1. Wear Light Clothes: During the warm months of the year, your skin also needs to be able to breathe. Wear light clothing, light fabrics, and light colours to avoid trapping heat in this situation. 2. Cold Showers: Another fantastic strategy to stay active in the summer is to take a cold bath or shower. Try to get up early for a cool shower even if the […]
Jun 11

7 Tips Which May Help You Stop Binge-Eating At Night

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Binge-eating at night can have significant negative consequences on both physical and mental health; 7 ways which may help you stop this unhealthy habit.   Binge-eating at night can be a challenging habit to break, but with the right strategies and mindset, it is possible to regain control over your eating patterns. Nighttime binge eating often involves consuming large amounts of food in a short period, usually driven by emotional or psychological factors rather than physical hunger. This behaviour can lead to feelings of guilt, shame, and discomfort, as well as negative impacts on overall health and well-being. Binge-eating at night can have significant negative consequences on both physical and mental health. While occasional overeating is a normal part of life, consistent and excessive consumption of large quantities of food during nighttime binges can lead to various health issues. Hence, we’ve listed 7 ways that may help you stop binge eating at night.   7 Tips Which May Help You Stop Binge-Eating At Night   Identify Triggers Pay attention to what triggers your nighttime binge-eating episodes. It could be stress, boredom, loneliness, or certain emotions. Understanding your triggers can help you develop effective coping mechanisms.   Plan Balanced Meals Make […]
Jun 08

6 essential tips for maintaining strong bones as you age

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As we grow older, it becomes increasingly important to prioritise bone health as our bones naturally become weaker and more susceptible to fractures, osteoporosis and other bone-related conditions. Fortunately, there are several simple yet effective strategies that can help keep your bones strong and healthy as you age. Want some tips and tricks for bone strength? Check out these essential tips for maintaining strong bones as you age:   1. Consume a Calcium-Rich Diet Dr Debashish Chanda, Orthopedics at CK Birla Hospital in Gurugram, shared, “A balanced diet plays a vital role in maintaining strong bones. Calcium is a key nutrient for bone health, so it’s crucial to incorporate calcium-rich foods into your daily meals. Some of the common excellent sources of calcium include milk, yogurt, cheese, dark leafy greens like kale and broccoli, fortified plant-based milks, nuts, and seeds are also good options. Aim for a daily calcium intake of 1,000 to 1,200 milligrams for individuals over 50 years old. If your diet falls short, consider calcium supplements after consulting with a healthcare professional.”   2. Get Sufficient Vitamin D Vitamin D is essential for optimal calcium absorption and bone mineralization. Unfortunately, many individuals, particularly older adults, may have […]
Jun 05

Feeling Sleepy At Work? Try These Quick & Effective Tips To Refresh The Mind

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To manage sleepiness, it is essential to target the root cause and make lifestyle changes accordingly. There can be multiple reasons that cause sleepiness at work. Sedentary work can cause fatigue, especially when done for long hours. Relying on sugar or caffeine to stay alert can also lead to a crash later, making workers feel more tired than before. Medical conditions such as allergies, sleep apnea, and narcolepsy can also cause sleepiness at work. In some cases, prescription drugs may make workers drowsy. However, some simple tips and tricks can help you fight off sleepiness. Although getting proper sleep during the night should be a priority. Read on as we share tips that will help fight sleepiness during work hours.   10 Tips to help you reduce sleepiness at work:   1. Get enough sleep The most basic solution to sleepiness at work is to get enough sleep at night. On average, adults require 7-9 hours of sleep every night for optimal performance.   2. Take short breaks Taking short breaks throughout the workday has been found to boost productivity. Breaks could be taking a brief walk, listening to music, or grabbing a coffee.   3. Stay hydrated Drink plenty […]
May 31

Tips For Improving Your Daily Nutrition

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Our bodies perform best when we feed them nutrient-dense meals like whole grains, lean proteins, colourful fruits and veggies, and healthy fats. It’s crucial to choose nutrition over convenience in the fast-paced world of today. Our dietary decisions have a big impact on our health, affecting how we control our weight and prevent chronic diseases. A balanced nutrition strategy and mindful eating are crucial for general health. Our bodies perform best when we feed them nutrient-dense meals like whole grains, lean proteins, colourful fruits and veggies, and healthy fats. At the same time, it’s important to pay attention to our bodies’ signals of hunger and fullness and to portion sizes. In addition, a fresh, contemporary diet is introduced every time we blink. A fad diet might be harmful to your overall health. The macro and micronutrient requirements will differ from person to person, so it’s vital to keep in mind that following a diet without a doctor’s advice can cause more harm than good. The need of seeing a doctor before beginning a diet cannot be overstated. However, the following advice will assist you in adopting a balanced nutrition strategy while still enjoying the pleasures of eating properly.   TIPS […]
May 27

Diet For Triathletes: How To Fuel Your Training And Racing

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Triathletes are considered to be the most hardworking athletes in the world of sports. For its success, you need to maintain a disciplined life when it comes to traning and nutrition. The best diet for triathletes is a high-carbohydrate, moderate-protein, and low-fat diet. Read more to know further.   The importance of diet for weight loss and health Triathletes are some of the most dedicated and hardworking athletes in the sports world. To be a successful triathlete, you need to have a lot of discipline when it comes to training and nutrition. The diet of a triathlete is of utmost importance, as it can make or break their performance during races. But what is the best diet for triathletes? Let’s find out.   What the triathlete diet is all about and the science behind it The best diet for triathletes is a high-carbohydrate, moderate-protein, and low-fat diet. This type of diet helps to maintain glycogen stores, which are essential for endurance sports. The body uses glycogen to fuel intense physical activity. When glycogen levels are depleted, the body switches to using fat for energy, which can lead to fatigue and decreased performance.   Understanding macronutrients in the triathlete diet 1. […]
May 25

3 Foods Myths You Should Stop Believing Right Away

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Everything that glitters is not gold, similarly everything that looks healthy is not so. Expert bust food myths for a healthy living.   Healthy living is not just drinking more water and exercising regularly. There is a lot more that must be taken into consideration. Dietary practices and choices play a major role for making our body fit and healthy. In the world of trends, health fads are common. People often depend on substitutes of healthy alternatives. How many of us actually check the nutrition content on the packaging before buying products? Be it packed juices, sugar-free products or protein bars. However, there are several foods that look as if they ar healthy alternatives, but in reality are not very much so. Fret not because nutritionist Lovneet Batra is here for the rescue. She debunked three common food myths on her social media. She said, ” There are so many myths when it comes to eating Healthy. And, just because it seems healthy doesn’t mean it is. So, here are 3 foods that may not be as healthy as their marketing claims make them out to be.”   3 Food Myths Debunked!   Sugar-free Substitutes – Sugar-free substitutes are used […]
May 20

Tips To Boost Metabolism In Elderly Women

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All the body functions slow down with age. Eating at least 30 to 40 grams of dietary fibre, Drinking two to three litres of water, Being active can help to improve the metabolism. All the body functions slow down with age. One can follow the following five aspects to improve the metabolism: Physical activity: Include yoga, weight training, being active throughout the day, any form of sport, walking, jogging or swimming four-five days a week. Eating at least 30 to 40 grams of dietary fibre, fermented-rich food (pro, prebiotics) every day. Drinking two to three litres of water, and herbal tea (including herbs, and spices). Ensure to have seven to nine hours of uninterrupted sleep every night. Expose oneself to the five elements of nature (sunlight, earth, water, space, air)   What are a few lifestyle changes a woman can implement to manage weight? Being active in the form of any physical activity can be a simple step too. Intermittent fasting or fasting once a week with more rest periods Eating a fibre-rich diet. Practice mindful eating. Set a regular sleep schedule, if the sleep cycle is varied, especially in women, it affects the hormonal regulation activity in the body […]
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