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 […]
Jun 21

3 Anti-Aging Exercises to Help You Stay Active

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Getting older doesn’t mean exercise is no longer beneficial.   Working out never stops being beneficial, even as you get older. If staying healthy and independent is important to you as you reach your golden years, it’s a good idea to focus on a range of exercises that help build balance, mobility and strength. In fact, keeping an active lifestyle is one of the best things you can do for yourself as you continue to add candles to your birthday cake. Regular exercise can also be the difference between relying on others for daily activities or needing assistance. The reality is that your workout routine may need to look a bit different than it did when you were younger. We spoke to experts to determine what exercises older adults should focus on to maintain wellness.   Is exercise safe for older adults? A common misconception among the aging population is that exercise is unsafe and should be avoided. This is untrue and works against older adults achieving and maintaining optimal health. Fitness is key to healthy aging. An unfortunate fact is that aging increases the risk of many diseases, per the US Centers for Disease Control and Prevention. Regular physical […]
Jun 18

4 Top Ways to Live Longer

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A Johns Hopkins-led study of 6,200 men and women over eight years found that those who adopted four smart behaviors reduced the chance of death from all causes within that time frame by an astounding 80 percent. How to live longer? Here are those four factors, all within your control.   1. Don’t smoke. Although your best plan to live longer is to adopt all four lifestyle factors, if you had to choose one, the researchers say, this is it. Smoking affects coronary arteries and lungs, and smokers also have increased rates of cancer and risk of stroke.   2. Maintain a healthy weight. The healthiest people in the study maintained a body mass index (BMI)—a ratio of height to weight that measures body mass—of less than 25. To find out your BMI, try using a free BMI calculator. To reach (and maintain) a healthy BMI, get busy on lifestyle changes 3 and 4.   3. Get up and move. Aim for about 30 minutes of activity a day most days of the week. Try breaking it into three 10-minute bouts of activity per day—a 10-minute walk in the morning, another at lunch and a stroll after dinner.   4. […]
Jun 15

Essential tips for staying healthy this summer

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Explore easy and effective ways to stay healthy during this scorching summer   As a severe heatwave sweeps across the world, people everywhere are desperately searching for ways to escape the blistering heat. Amid soaring temperatures, prioritizing health becomes crucial. However, with the right precautions, you can enjoy the season to the fullest without worrying about illnesses or allergies. From proper hand hygiene to nourishing your body with wholesome foods, there are plenty of ways to stay healthy and active this summer. Let’s dive into some simple yet effective tips to ensure you make the most of the sunshine while maintaining your health.   Practice good hand hygiene: A really good way to stay healthy this summer is by keeping your hands clean. Washing them with soap and water removes germs and stops viruses from spreading. If you can’t wash your hands, using hand sanitizer with alcohol works well too.   Eating right: Alongside washing hands, keeping a healthy lifestyle helps prevent sickness in summer. Eating lots of fruits, veggies, lean meats, and whole grains boosts your immune system, fighting off viruses and allergies.   Get plenty of sleep: Getting enough sleep is key to a strong immune system. Aim […]
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