Nov 21

Winter Wellness: 6 Effective Tips to Stay Healthy During the Cold Months

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As the winter season approaches, staying healthy is the top priority to keep away the common cold, flu and seasonal fatigue. Cold climate, dry air and staying outdoors can make us prone to seasonal illness. Moreover, the winter season can challenge the immune system, energy levels and mood, making it vital to adopt a healthy lifestyle that triggers resilience and vitality. Here we have curated six effective ways to help you maintain peak health status during the winter months.   6 Effective Strategies To Prevent Winter Illness   Prioritize Immune-Boosting Foods Your diet plays a key role in bolstering immunity. Add a whole lot of nutrient-rich foods, especially those high in vitamin C, zinc, and antioxidants, which help ward off infections, and pathogens and keep your immune system robust. Include these winter foods in your meal regimen: Citrus fruits (oranges, lemons, grapefruits) Dark leafy greens (kale, spinach) Ginger and garlic for their anti-inflammatory properties Nuts and seeds like almonds and sunflower seeds for zinc Warm soups and broths for nourishment and comfort   These foods can help you fight seasonal infections and stay energized throughout the day.   Exercise Regularly We all love to stay curled up indoors, but maintaining an […]
Nov 18

Boost your winter health with these 6 essential health tips

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Stay healthy this winter with 6 tips on boosting immunity and well-being With winter close upon us, it’s easy to stay busy with holiday planning. But amid all the celebrating, make sure to take care of your health, too. According to Johns Hopkins Medicine, wintertime can be a blow to your health. You could easily catch the common cold, the flu, pneumonia and much more during that time of year. Plus, the cold weather and dark hours can impact your mental health for the worse. If you want to stay healthy — both mentally and physically — this winter, try these tips. How can I improve my health in the winter? Try these 6 healthy habits   1. Boost your immunity in winter There’s a reason we get sick in winter — it’s germ season. Luckily, there are steps you can start taking now to ensure that you stay healthy. According to Harvard Health, “Your first line of defense is to choose a healthy lifestyle.” You can boost your immune system by: Eating a healthy, balanced diet with plenty of fruits and vegetables. Getting enough sleep. Keeping your stress levels low. Staying up-to-date on your vaccinations. Exercising at least three […]
Nov 15

How to live longer? 3 tips from Nobel Prize-winning scientist who is fit and healthy at 72

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Biohacking therapies or NAD supplements? Microbiologist Venki Ramakrishnan says there are far simpler and more proven ways to age well   Venki Ramakrishnan, 72, has been watching as ageing science and the hype around it has exploded. The microbiologist based in Cambridge, in the UK, is a Nobel laureate for his work on the ribosome – where our cells make proteins using the information encoded in our genes – and former president of the world’s oldest scientific academy, the Royal Society. In his new book Why We Die he writes that in the last 10 years alone, more than 300,000 scientific articles on ageing have been published, and more than 700 start-ups have invested tens of billions of dollars into ageing research. There have been some real scientific breakthroughs, deepening our understanding of the fundamental causes of ageing, Ramakrishnan says. But despite what companies that have jumped on the bandwagon will have you believe, “we’re not there yet” when it comes to translating that research into real-life treatments, he says. The global market for therapies associated with longevity and anti-senescence (senescence means biological ageing) was valued at US$25.1 billion in 2020, and is projected to reach US$44.2 billion by 2030, […]
Nov 12

8 Eating Habits That Actually Improve Your Sleep

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About 1 in 3 Americans say they’re sleep deprived, and these deficits are linked to serious illnesses like heart disease, stroke, diabetes, cancer, and depression. Certain patterns of eating could lead to more nightly rest, translating into healthier, more satisfying lives. Good sleep also stabilizes the body’s hunger hormones for less impulsive snacking the next day. “It’s a cycle,” says Marie-Pierre St-Onge, an associate professor of nutrition and director of Columbia University’s Irving Medical Center of Excellence for Sleep and Circadian Research. “If you eat better, you’ll sleep better and be more refreshed. And that helps you make better decisions for your diet.”   Here’s what to eat for better sleep.   Have tryptophan the right way Key to improving nighttime rest is picking an eating regimen with plenty of compounds that promote sleep. This doesn’t come down to any one food or ingredient. “It’s more of a holistic profile with various helpful components,” St-Onge says. One of those is tryptophan, a building block of protein. The body doesn’t make any of it. Rather, we get tryptophan from food: yes, turkey, but also fish, eggs, yogurt, and nuts like walnuts, among other examples. Once eaten, tryptophan passes from the blood […]
Nov 10

These healthy food and workout ideas may result in keeping your heart healthy

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A plant-based diet or limiting processed food and animal products, and focusing more on whole foods gives your body a variety of micronutrients, minerals and fibre.   People these days mostly have a sedentary lifestyle. This is characterised by insufficient physical activity in their daily lives. Studies suggest that 1 out of 5 people are physically inactive. Sitting for a period is a major reason for people developing heart diseases. Even for physically-active people, there is a threshold of 10 hours; this means sitting for 10 hours or more increases the risk of heart diseases. Sitting for a long period has become a significant part of our sedentary behaviour that triggers many health hazards relating to metabolism due to the lack of exercise or absolute inactivity. “Over the years, there has been a significant rise in the disease burden, and heart-related diseases fall under the category. It is considered a major cause of mortality in India, and not committing to a lifestyle that ensures a healthy heart is the biggest contributor to the common cardiovascular diseases like coronary heart disease (CHD), high blood pressure and cholesterol that have reached epidemic proportions. Apart from some of the factors like family history, […]
Nov 07

6 Healthy Breakfast Ideas, According To Experts

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Breakfast is often hailed as the most important meal of the day, and for good reason. A balanced breakfast may help get your day going on the right foot while offering health benefits, including a lower body mass index (BMI) and a good start toward meeting daily dietary recommendations. What you put on your plate matters, as not all breakfast foods boast the same benefits. Keep reading for some expert-recommended healthy breakfast ideas, plus more details on what a nutritious breakfast should look like.   6 Healthy Breakfast Ideas, Recommended By Experts   “All breakfasts should contain a protein, healthy fat and source of carbohydrates,” says Smolen. Whether you prefer savory or sweet, there are plenty of healthy breakfast options available to choose from. Here are a few nutritious choices recommended by experts: Oatmeal: “One of my favorite breakfasts is oatmeal with a nut butter, a type of fruit and a drizzle of honey,” says Smolen, noting that this breakfast contains a good mix of protein, carbohydrates and heart-healthy unsaturated fats. Consider opting for steel-cut or large-flake oats rather than quick or instant oats, as instant oats have a higher glycemic index and a greater impact on blood sugar levels. […]
Nov 04

Doctors Share 6 Health Benefits of Chia Seeds—And How to Eat Them

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Eating more superfoods is one simple way to buoy your health with minimal effort. While no one food can provide all of the vitamins and minerals you need, nutritionally-dense ingredients pack big benefits for a range of your body’s functions. Chia seeds are one such food that you’ll often hear doctors, dietitians, and nutritionists raving about, thanks to the many ways that even a few spoonfuls can enhance your health. But if you’re wondering what they can do for you when you add them to your daily routine, you’re certainly not alone. Read on to learn the six biggest health benefits you can expect when you eat more chia seeds.   1. They can aid in digestion. When Daryl Gioffre, DC, a chiropractor, nutrition expert, and the founder of Alkamind, went viral for suggesting that people drink water made with chia seeds and lemon juice (the “internal shower”), he emphasized the digestive benefits of such a beverage. Chia seeds are high in fiber, making them beneficial for your digestive tract and overall gut health, and he noted at the time that this drink served as an effective way to relieve constipation in particular. “Fiber is great for your digestive system, […]
Nov 01

How to stick to your health goals — but still enjoy your weekend

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These habits will help you have some fun while maintaining the progress you’ve made during the week. When you’re on a roll health-wise, the weekends can be your toughest challenge. It’s easy to say “yes” to going out to eat with friends (and then overeating or drinking too much) or skipping a workout to attend an event or social gathering. However, there are ways to fight back against these pressures and continue to make progress when it comes to your health — without sacrificing your social life. It’s all about your mindset. As a weight-loss coach, I spend a lot of time working with my clients on changing their mindset about healthy living so that it’s more attainable and less of a burden, especially on the weekends, which are supposed to be “fun” and “relaxing.” To do this, we create habits that fit into the weekend mentality. Forcing yourself to stick to the same workout routine you follow during the week or prohibiting yourself from enjoying a glass of wine or ice cream cone will only result in feeling deprived. I’ve created a list of ways to stay on track — and not sabotage your progress on the weekends — […]
Oct 29

How to Stay Fit and Balanced During the Holiday Season

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Here are some expert tips from Chuze Fitness’ senior fitness director on staying active and healthy during the holidays As the holiday season quickly approaches, so does the stress, holiday parties and high-calorie desserts. Even the most dedicated fitness and wellness fans can find it challenging to stay on track this time of year, but Dana Gilbert, senior director of fitness at Chuze Fitness, has valuable tips to keep the holidays healthy and active. Remaining motivated to work out during such a busy time of the year is no small feat, but Gilbert says that carving out time for fitness pays off in several ways for clients and members. “The options for workouts are endless and will support your well-being with increased energy, improved mood, better sleep and decreased stress,” she says. “Not every workout must be hours long, sweat-producing and muscle-fatiguing, but being intentional about staying active is!” Devoting time to creating a “movement and mindset menu” can also help those who feel overwhelmed this time of year, Gilbert says. She suggests the following “menu”:   Appetizer – Get your body moving for a 10-20 minute duration Enjoy a brisk walk outside, dress accordingly, and take a friend. Do […]
Oct 27

5 Quick tips: Choosing healthy protein foods

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1. Upgrade the protein on your plate. The Healthy Eating Plate encourages you to eat protein-rich foods like beans, nuts, tofu, fish, chicken, or eggs in place of less-healthy options like red and processed meats. For example, try a turkey or black bean burger instead of a traditional beef burger. Or slice up a fresh-roasted chicken breast or salmon for your sandwich instead of using processed high-sodium lunch meat.   2. Don’t stress too much about protein quantity. Most reasonable diets provide plenty of protein for healthy people. Eating a variety of healthy protein-rich foods—for example an egg with breakfast, some turkey or beans on your salad for lunch, and a piece of salmon or tofu with a whole grain side dish for dinner—will ensure that you get all the protein and protein building-blocks (amino acids) you need. Choose higher-protein foods instead of bulking up with pricey protein shakes or powders, since some of these are loaded with sugar or other additives.   3. Try a meatless Monday—or more. Diets high in plant-based proteins and fats can provide health benefits, so try mixing some vegetarian proteins into your meals. Going meatless can be good for your wallet as well as […]
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