Dec 17

The Definitive Amount of Exercise You Need to Make Up for Sitting All Day

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Here’s how to reverse the curse of a sedentary lifestyle, according to science.   There is no shortage of scientific research to tell you that a sedentary lifestyle—one that involves little to no physical activity—is detrimental to everything from our mental wellbeing to physical health to overall longevity. In fact, besides endowing you with all kinds of immediate aches and pains, sedentary behaviors and physical inactivity are some of the leading factors around the world for cardiovascular disease and all-cause mortality. Even for people who are relatively active, prolonged periods spent sitting—whether from desk-bound work days or lazy weekends in front of the TV—can chip away at the benefits of their healthy choices. But before you panic and start working your nine-to-five from the treadmill in the attic, there’s good news. It is possible to help counterbalance some of the health risks associated with sitting for hours (and hours) with a regular and attainable amount of movement. A massive meta-analysis published in the British Journal of Sports Medicine seems to have found the daily exercise sweet spot required to offset the negative impact of 10 hours of sitting. According to the published research, 30 to 40 minutes of mild to […]
Dec 14

Tips on how to take care of fitness in your 40s, what are the health risks involved

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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 Apollo Hospitals in New Delhi, shared, “Taking care of your health in your 40s is crucial for mitigating health risks and ensuring a healthy and fulfilling life. In this phase, […]
Dec 11

Tips for maintaining healthy lifestyle over the festive season

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As we move into the festive season after celebrating World Diabetes Month in November, the focus on maintaining a healthy lifestyle to prevent diabetes becomes even more critical. South Africans often indulge during this time, making it essential to keep wellness in mind. Simple changes in nutrition, sleep, and physical activity can significantly enhance well-being and prevent diabetes.   Form healthy habits to prevent diabetes Diabetes affects millions globally, with one in nine South African adults living with the condition, often undiagnosed. Developing healthy lifestyle habits can prevent this disease and improve overall quality of life.   Gut health and diabetes prevention There’s a growing focus on gut health’s role in preventing diabetes. A balanced gut microbiome can enhance insulin sensitivity, reduce inflammation, and regulate blood sugar levels. Nicci Robertson, a nutritionist, recommends avoiding processed foods and focusing on diverse fiber sources such as fruits, vegetables, whole grains, legumes, nuts, healthy fats, and proteins. Understanding changes in your body – like bloating, fatigue, or mood swings – can help assess your gut health. Comprehensive tests are available for more detailed analyses.   Exercise for diabetes prevention Regular physical activity, like walking, swimming, or cycling, significantly reduces diabetes risk by improving […]
Dec 08

7-Day Budget Dinner Meal Plan and Shopping List

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This healthy dinner meal plan will save you time and money this week.   According to the U.S. Department of Agriculture (USDA), Americans are spending, on average, 11.3% of their annual income on food. That’s almost $8,000 for a family making a total income of $70,000 a year. Thankfully, meal planning and cooking at home can help you save some serious cash. In this seven-day healthy meal plan on a budget, the recipes use inexpensive, easy-to-find ingredients to create delicious budget-conscious dinners for around $3 per serving (based off Instacart prices). Combine this meal plan with budget-friendly breakfast and lunch recipes to save even more during the week.   Sunday $1.82 per serving Budget Tip: Budget-friendly canned fish, like tuna and wild salmon, are convenient options for fast and healthy dinners on a budget. At a fraction of the price of fresh or frozen fish, you’ll get the same health benefits from canned options, like healthy omega-3 fats and protein. You can still plan to check out the fish counter when you do your grocery shopping to see what fresh seafood options are on sale. Frozen fish may be the better option as it’s often less expensive, and you can […]
Dec 05

Healthy meals start with planning

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Your healthy meal plan is ready. Grocery shopping for nutritious food is done. But when you’re ready to fill your plate, how much is too much? A plan for healthy eating includes knowing how much food your body needs. And then eating that amount, no more and no less. Two measurements can help you do this: serving size and portion size.   Serving size A serving is the amount of a food or drink that people typically take in. You’ll see the serving size on nutrition labels for packaged food. The label also tells you things like how many calories or grams of fat are in that serving of food. Fresh food, such as broccoli or meat, has a serving size too. Of course, fresh foods may not have labels, but you often can find out the serving size for these items on the internet.   Portion size A portion is the amount of a food that you choose to put on your plate or in your cup. For example, a serving size of broccoli is 1 cup. You may choose to dish out a portion size of more than 1 cup. The portion size that is best for you […]
Dec 02

How to follow a heart healthy eating pattern

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What does a heart-healthy eating pattern look like? Our heart-healthy eating pattern is based on a combination of foods, chosen regularly, over time. It includes a wide variety of foods, is rich in wholegrains, fibre, vitamins, minerals and healthy fats, and naturally low in unhealthy fats, salt and added sugar. Eating this way can help improve heart health and lower your risk of developing heart disease by reducing risks like high blood pressure and high cholesterol. Small changes can make a big impact. Follow our 5 step heart-healthy eating pattern to help you achieve this balance:   1. Eat plenty of vegetables, fruit and wholegrains Choose a variety of fruit and vegetables. These foods contain lots of vitamins and minerals, fibre and antioxidants, and have been shown to reduce heart disease risk. Wholegrain foods like brown rice, wholemeal pasta, grainy bread and oats, are high in fibre and can help lower your cholesterol.   2. Include a variety of healthy protein-rich foods The best options are plant-based proteins like legumes, nuts and seeds, as well as fish and seafood. Include smaller amounts of eggs and lean poultry and limit lean red meat to 1-3 times a week. Read more about […]
Nov 28

Want to lose weight before New Year without dieting? Nutritionist shares simple tips to follow

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With healthy swaps in the diet, a workout routine and keeping cravings at bay, we can shed three kilos in 6 weeks, said the nutritionist.   The year end is almost here and we have already started planning to how to send the last few days of this year and the first day of the upcoming year with happiness and doing what we love. Some love to go for a vacation during that time, while some spend the days in the warmth of their loved ones. Wanting a perfect beach body for the year-end vacay pictures is natural. Simrun Chopra, a nutritionist, has shared a few tips on how we can shed the extra kilos before New Year, without going through a strict diet.   Burn more calories: Have an intense workout routine. We can increase the number of steps in a day to burn at least 500 calories more. Going for a walk every day can also help in burning the extra calories.   Reduce calories: It is essential to reduce the calorie intake by making conscious choices. From avoiding street and junk food, to making healthy swaps in the daily meal is essential. Instead of having a morning […]
Nov 27

10 tips for healthy eating if you are at risk of type 2 diabetes

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Lots of factors can contribute to someone being at risk of or diagnosed with type 2 diabetes. With the right support there are some things that you can change, but others you can’t. Our tips on healthy eating could help reduce your risk of developing type 2 diabetes. Things like your age, ethnicity and family history can all contribute to your overall risk. We also know that living with overweight or obesity is the most significant risk factor. If you know you are living with overweight or obesity getting support to lose weight when you are ready is one way you could prevent or delay type 2 diabetes. Any amount of weight loss can help, research shows losing even 1kg can help to reduce your risk. There are so many different ways to lose weight, so it’s important to find out what works best for you and know what support is available to help you. We know that not everyone who is at risk or living with diabetes type 2 diabetes is living with overweight or obesity. But whether or not weight loss is part of your plan, it is still important to think about the foods you eat. Research tells us that […]
Nov 24

Easy & Health Snacks to Curb Your Late-Night Cravings

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Here we list some healthy snacks you can have before bed to fight those midnight cravings.   It’s normal to feel hungry before bed or crave a late-night snack. This can happen due to several reasons, such as having an early dinner, engaging in evening activities that increase your energy expenditure, or even due to hormonal fluctuations that affect hunger and satiety signals. Eating a small, healthy snack can help prevent waking up hungry in the middle of the night and support a better night’s sleep. Read on as we list some healthy snacks you can have before bed to fight those midnight cravings.   10 Easy and healthy snacks to curb late-night cravings:   1. Greek yogurt with berries Simply scoop some Greek yogurt into a bowl and top with fresh or frozen berries. Greek yogurt is high in protein, which helps you feel full longer and supports muscle repair. Berries are rich in antioxidants, vitamins, and fibre, aiding digestion and boosting immune function.   2. Apple slices with peanut butter Slice an apple and spread a bit of peanut butter on each slice and it will be ready in minutes. Apples provide fibre and vitamins, especially vitamin C. […]
Nov 22

Junk food, late nights, zero exercise? Here’s how to break the cycle and make your kids healthy

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Children’s health tips: Pulling children away from junk food and excessive screen time can feel challenging. However, involving them in cooking nutritious meals, making healthy habits fun, and including play while teaching the importance of regular sleep and physical activity can make a world of difference. Here are small, interactive steps that can help make lasting positive changes in their lifestyle.   The effects of a sedentary lifestyle in children go unnoticed in the beginning. However, the symptoms slowly start to show. Drooping shoulders as they stare non-stop at screens, feeling breathless even after a short run, or frequent complaints of feeling tired after little activity, are all signs of poor lifestyle that will eventually trigger a spate health complications. If not addressed, these habits can lead to long-term issues like obesity, weak muscles, and anxiety and depression issues, says Dr Dhiren Gupta, Pediatric Pulmonology and Allergy Specialist, Sir Ganga Ram hospital, Delhi. “This lack of physical activity among children today is deeply concerning and a major contributor to lifestyle-related illnesses. It is important for parents to inculcate simple, consistent habits in their children, which can make a positive difference to their health,” he says.   Dr Gupta suggests some […]
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