Oct 15

Genetics vs lifestyle: How healthy living can extend your lifespan

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Adopting a healthy lifestyle could counter the effects of life-shortening genes by more than 60 per cent, according to new research published in the British Medical Journal Evidence-Based Medicine. Researchers found four factors to make up the most favourable lifestyle combination — not smoking, regular physical activity, adequate nightly sleep, and a healthy diet. The team, including researchers from Zhejiang University School of Medicine, China, found that while genes and lifestyle together impact a person’s lifespan, an unhealthy lifestyle could heighten the risk of dying prematurely by 78 per cent, regardless of their genetic inclinations. However, “the genetic risk of a shorter lifespan or premature death might be offset by a favourable lifestyle by approximately 62 per cent”, the authors wrote. The researchers analysed the data of more than 3.5 lakh adults, recruited to the UK Biobank between 2006 and 2010, and whose health was tracked up until 2021. Each participant’s genetic predisposition to longer or shorter lifespan was arrived at using polygenic risk score (PRS). Lifestyle factors including diet and sleep habits were also studied. The authors found that starting a healthy lifestyle at the age of 40 years could enhance life expectancy by roughly 5.5 years in those […]
Oct 09

7 Tips for Clean Eating

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If you’re wondering what clean eating is, consider this your guide to eating more whole foods and less processed ones. Here are our best tips to help you start eating healthier—recipes included. You may be familiar with the concept of clean eating, but its precise definition might still be unclear. For us, clean eating involves prioritizing the consumption of the healthiest choices within each food category while minimizing intake of less nutritious options. This entails emphasizing whole foods such as vegetables, fruits, whole grains, lean proteins and beneficial fats while reducing consumption of refined grains, additives, preservatives, unhealthy fats, excessive added sugars and salt. It also involves steering clear of heavily processed foods containing ingredients that may be challenging to pronounce without assistance from a laboratory technician. Some clean-eating plans call for eliminating many food groups—coffee, dairy, grains and more. We don’t believe in being that restrictive. Not only will you take away some of the enjoyment of eating, but there isn’t much science to back up any benefits. You need to find a clean-eating style that works for you. If you only take a few steps toward eating cleaner—cutting back on highly processed foods, for example, or eating more […]
Oct 06

10 Essential Lifestyle Health Tips For Seniors

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Age is just a number. There is no denying that things that we could do in our teenage or 20s or even during our 30s are impossible for us to do in our 50s. With time, our skin starts aging, our hair turn grey, and our whole body also starts weakening. Getting older means nothing is the same as before, but if you are someone who has maintained a healthy lifestyle throughout shall be less worried about aging. It is essential to lead a healthy lifestyle for long life. Adopting a healthy lifestyle minimizes the risks of getting venerable to many diseases that come with age and keeps our minds and body active. We can say that just the way we make our homes safer with commercial gas safety certificates and equip them with all electronics to make our lives easier.   Essential Lifestyle Health Tips For Seniors In the same way, we shall incorporate a healthy lifestyle to stay active when we grow old. If you are above 50 or about to turn 50, this content is specifically written for you. The content discusses the ten essential lifestyle habits that senior citizens shall add to their lifestyle to stay […]
Oct 03

No, You’re Not Too Busy to Live a Healthy Lifestyle

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Can’t see the forest for the trees? These lifestyle tips will help reframe your perspective on prioritizing your own health.   Where did the time go? Many of us find ourselves asking that question every single day. Managing a hectic life felt challenging before the pandemic, but for a lot of people juggling tasks became even more difficult since the onset of the crisis. The majority of workers (60 percent, reportedly) felt that coronavirus affected their work-life balance. And when life began opening up, society seemed to swell back to the previous pace and beyond. So when are you supposed to be taking care of yourself? More people are talking about self-care, mental wellness, the importance of exercise, clean eating, and doing things that bolster our immunity. But where is the time to do any of that? Laurie Watkins, author of Go from Stressed to Strong: Health & Fitness Advice from High Achievers, says it’s a myth that there aren’t enough hours in the day to achieve a healthy lifestyle. “It’s a myth because each of us have developed personal habits as we’ve aged through life. Though each habit means relatively little on its own, over time, the meals we […]
Sep 30

Five tips for a healthy transition into college life

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Springing into wellness with tips from dietitian nutritionist Lisa Carlson For many, this time of year marks the beginning of a new chapter of life – starting college or returning to school after treats and sweets from the holidays. Transitioning from the familiar routine of home life to the dynamic environment of college can be challenging, especially when it comes to developing new, healthy habits. Here are some vital tips to ensure a healthy experience during the spring semester. Consistency is key Establishing and maintaining consistent habits is key for a successful transition to college life or returning after the holiday break. Whether it is attending all classes in person, engaging in regular exercise, adopting a balanced diet or staying hydrated, healthy routines lead to long-term rewards. By creating and sticking to consistent habits, you pave the way for a smoother adjustment to the college lifestyle. Maintain a healthful diet A healthful diet doesn’t mean eliminating all indulgent foods; rather, it involves ensuring that your meals are mostly wholesome and nutritious. Focus on choosing greens from the salad bar, fresh fruits, vegetables, lean proteins and whole grains. Remember, if you didn’t eat pizza or a burger every day at home, […]
Sep 29

Expert Tips To Live A Heart Healthy Lifestyle

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To keep the heart at its healthiest best, it’s important to watch what you eat and keep your weight under check. Cardiovascular diseases (CVD) continue to adversely affect our nation as sedentary lifestyles are fast becoming the norm for an average working citizen. It is a major cause of mortality globally, as well as in India. While medical practices continue to work on developing better and more effective cures, maintaining heart health remains the first line of defense for tackling the problem. Thus, every year on 29th September, World Heart Day is celebrated to raise awareness around Cardiovascular disease (CVD). This year’s theme ‘Use heart to connect’, is a reminder for many people across the world to take a step back, and start working towards ensuring their family and their own heart health. One of the main reasons for the ever-growing rate of CVD is the consistent lifestyle change that many Indians have undergone, including an absence of physical activity, poor dietary regimes, high consumption of sugar, salt, and high intake of saturated and/or trans fats. However, as the world adapts to an ever-changing sense of normal, it’s important to take a step back, and relook at lifestyle choices that […]
Sep 26

5 things to do in the morning for a long and healthy life

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The article detailed five morning habits shown to improve health and longevity. It highlighted meditation to reduce stress, drinking warm lemon water for hydration and immune support, morning exercise for energy and cognitive function, a nutrient-dense breakfast to lower heart disease risk, and practicing gratitude to enhance mental well-being and life satisfaction. Mornings set the tone for the rest of the day, and the habits we cultivate during these early hours can significantly impact our long-term health and longevity. While there are numerous ways to start the day, focusing on practices that promote physical, mental, and emotional well-being can make a big difference. Below are five morning habits that can contribute to a long and healthy life.   Start the day with meditation Mindful meditation is a practice that involves focusing on the present moment, which can reduce stress and anxiety. Research published in the journal Psychiatry Research: Neuroimaging found that meditation can increase the grey matter in the brain, which is associated with improved memory, learning, and emotional regulation. Starting your morning with just 10-15 minutes of meditation can set a calm and focused tone for the day, helping you manage stress more effectively and promoting long-term mental health. […]
Sep 23

This One-Day Healthy Eating Meal Plan Will Give Your Body the Refresh It Needs

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This simple guide is all about nourishing yourself mindfully so that you feel like your best self.   Maybe you spent one too many weeknights trying new restaurants with your best friends or took a week-long getaway to a foodie haven. While there’s absolutely nothing wrong with indulging once in a while, you might find yourself looking for a reset to help you feel more energized. “Overindulging can disrupt your GI system and slow down your digestion,” says Susan Albers, a psychologist at the Cleveland Clinic and the author of Hanger Management. “To boost your metabolism and feel fired up, feed your body right. It’s about nourishing yourself mindfully.” That means meals packed with the nutrients you need to get your body back to feeling its best. Luckily, you can re-energize yourself in just one day with the help of this meal plan. In general, be sure to include a mix of protein, fiber, and vegetables to give your body the reboot it needs.   Breakfast “You can’t beat some eggs and whole-grain toast to get yourself back on track,” says Keri Gans, R.D.N. and author of The Small Change Diet. Eggs contain vitamin B12, which gives you energy. They’re […]
Sep 20

Age is no bar for a workout! 6 tips to stay healthy and strong after 50

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Workout after 50 is not impossible. Being a little conscious can help you follow a routine, suggest an expert. Read on for tips!   As many people who are living the post-50s life may tell you, age is sometimes only a mental barrier! Once you put your mind and heart to something, you most likely can do it. Yes, challenges to workout once you cross the age of 50 are many. But it isn’t impossible. Adding simple habits to everyday life can help you workout after 50. “Exercising at this age is extremely important,” says Robin Behl, fitness enthusiast and The Tribe India co-founder. He shares that 50-plus people must explore different methods of training to keep the mind and body active and connected.   Tips to workout after 50   1. Indulge in 30-45 minutes of cardio daily: Walking, jogging, climbing the stairs or skipping – do what you like, but include cardio during the day. It’s the best way to keep the blood flowing and is the key to feeling energetic all day.   2. Focus on spinal health, shoulder and knee rehabilitation Spend 10-15 minutes a day focussing on these parts of your body. They say you’re […]
Sep 15

How Many Calories Do You Burn From Walking? Well, It Depends

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You can calculate it, but you’ll have to take weight, pace and distance into consideration.   Getting fit can seem intimidating to many people who imagine the only way to get back into shape is to invest in a gym membership or take up a super-trendy workout. But the simple act of walking is one of the best ways to not only burn calories, but also achieve a slew of other health benefits, including lowering your blood pressure, improving your mood, strengthening your bones, aiding digestion and more. In fact, particularly for women, walking can keep the brain healthy, and possibly even delay the onset of dementia. Researchers have also found that in the areas of the world called “Blue Zones,” with the highest percentage of people who live to 100 and beyond, walking plays a significant role in staving off disease and helping people live better, longer. Since walking is something you do every day anyway, you’re already a pro at it: To make it into a workout, you just need to do it more intentionally, for at least 30 minutes a day, and with increasing speed. “Walking is one of the fastest, easiest ways to burn calories, because […]
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