Archive for 2014

10 Commandments of Good Health for the year 2015

Wednesday, December 31st, 2014

‘Being healthy & fit isn’t a trend or fad, instead it’s a lifestyle’

Welcome the New Year with a renewed way of life that benefits your health and future. These wellness resolutions will keep you, fit, energized and healthy from the inside-out:

Rule 1– Reduce stress. Stress is one of the major causes of death all over the world. Fast paced lifestyle and the pressure of doing too much in too little time can easily make you tensed and trigger multiple health problems in the long run. Stress can have a negative impact on sleep, digestion and the immune system. Involve yourself in activities that keep your mind occupied and helps you unwind at the same time. Join a hobby class, add a fresh form of workout to your daily regime, meditate, take a walk at the beach or simply participate in various relaxation techniques.

Rule 2 –Incorporate at least 15 minutes of physical activity in your daily routine. There are 700 muscles in our body and without any kind of physical activity these muscles become sluggish & weak, which in turn results in the build-up of fats and harmful toxins. Use the stairs instead of elevator, do some household chores, indulge in gardening or walk your dog. Daily gym workouts, walking, cycling, swimming etc. could also prove to be extremely helpful.

Rule 3 – Give up all bad/unhealthy habits like cigarette smoking and alcohol consumption. These habits can cause severe damage to the vital organs of your body. Moreover it could also have a detrimental effect on your loved ones. Alcohol consumption impairs the judgment skills of people due to which they end up making poor choices for themselves and their family. Secondhand smoke is equally damaging to the health of your near & dear ones

Rule 4 – Increase your water intake. Water consumption not only flushes out harmful toxins from the body but also protects you from dehydration and keeps you feeling full for a long time as a result of which you do not crave for aerated drinks and junk food.

Rule 5 – Get sufficient sleep throughout the day. It is recommended for adults to get at least 8 hours of sleep at night, failing which one could develop serious health ailments like heart disease, diabetes, mental health problems, infertility etc.

Rule 6 – Give your vital organs a break and help them relax by fasting for one day a week. All organs of the body work incessantly on a daily basis. When you abstain from eating solid food for a day, your system gets time to recuperate and perform better for the future. On the day of fasting, you must avoid milk, tea, coffee, liquor and aerated drinks and consume citric fruit juices, coconut water, fresh buttermilk (without salt/sugar/spices) and warm water.

Rule 7 – Always maintain personal hygiene. Bathe once or twice a day. Maintain oral hygiene by brushing your teeth daily. Wash your hands multiple times and carry a hand sanitizer when outside, wear clean clothes, keep your feet clean, take good care of your skin especially during the winter season and most importantly if you are ill with an infectious diseases, do not venture outdoors and be extra careful about your personal hygiene.

Rule 8 – Eat colorful fruits & veggies. In addition to being loaded with vital antioxidants, some researchers now have sufficient proof to believe that seasonal, colored fruits also contain cancer-fighting properties.

Rule 9 – Stay away from calorific junk and processed food items. They not only contain high amounts of saturated fats but are also loaded with sugar and sodium, both of which are extremely bad for the health. Instead of abstaining from such foods forever, what you can do is, limit their consumption to a bare minimum. (For example – once in 1 or 2 months)

Rule 10 – Get a periodic health check-up. When it comes to health, it is always better to be safe than sorry. Schedule a complete health check-up, once in every 6 months in order to know about your health status. Also remember, early detection is the only way to proper treatment and faster recovery from any disease.
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This Festive Season, stay in shape with the healthful choices

Wednesday, December 24th, 2014

The year 2014 is nearing its end and it’s that time of the year when people look forward to partying and spending time with family & friends. Christmas & New-year parties are planned on full swing and during this period, people hardly think about diet & healthy eating.

It’s not wrong to enjoy the party season but what’s important is that you do not let this be a reason to gain weight. With healthful choices, you can stay in shape whilst being a part of all the celebrations:

  • Drink a lot of water throughout the day. It will not only make you feel full for most part of the day but also help in flushing out harmful toxins from the body.
  • Keep away from temptations. Fried Appetizers, Junk foods, Aerated dinks and Alcoholic beverages are extremely tempting. The best way to avoid this temptation is by keeping a safe distance from such food items. If you know that they are placed at a certain part of the serving table, it’s better to position yourself far away from it. The lesser such foods are visible to you; the lower would be the chances of you wanting to have them.
  • Consuming 1 or 2 standard alcoholic drinks may add to the enjoyment of your celebratory events, but over-consumption of alcohol can lead to weight gain and have a negative impact on your blood sugar. What’s more, Alcohol affects certain parts of the brain that control concentration, behavior, coordination and emotions. It can also diminish your judgment skills and lower inhibitions, leading to poor food choices
  • Opt for sea food and lean protein. Avoid carbohydrates. Chicken is one of the finest forms of proteins. Always choose breast meat as it contains the lowest amount of fat
  • After each glass of alcohol, drink a glass of water. Here’s how you can reduce the calories in wine – Mix ½ glass of wine with ½ a glass of carbonated water.
  • Have a healthy snack from home before leaving for a party. This way you will reduce the chances of snacking on high calorie party food later at the venue. A bowl of cereal/oats or even a brown bread sandwich could be a better snacking option.
  • If you are extremely tempted to have some of the delicious food at the party, then you can do so but make sure to keep a watch on the portion size. Also do not forget to burn all the excess calories the next day at the gym

A word of Advice – This is not the time to focus on losing weight (That’s something most health conscious individuals do throughout the year) as doing so could ruin all the festive fun. Christmas & New-year is an occasion to make the most of the time that you spend with your loved ones. All you need to focus on is, to maintain your body weight and not gain extra pounds.

Tips to ensure a safe & healthy vacation

Saturday, December 20th, 2014

Christmas vacations have begun and it’s time to start packing your belongings to visit your favorite destination. Although you may be looking forward to have a great time away from home, with your loved ones, certain undesirable & unexpected circumstances could end up ruining your holidays. In order to avoid such an event, follow these essential tips that could ensure a safe & healthy vacation:

Plan a visit to your general physician for a general medical check-up so as to ensure that you are physically fit to go on a trip. It is also important to keep the contact numbers of your physician/healthcare provider handy so that you can be in touch with them and obtain medical advice as & when needed

Do not forget to carry all prescription & non-prescription medicines for emergencies. Also ensure that these medicines are placed in your handbag or in a place that’s easily accessible. It would also be a good idea to carry a small first-aid kit with basic medical supplies, just in case you or anyone else is injured during the trip

Try to avoid outside food as much as possible. If the distance travelled is short, you can also pack some home-made food for the journey. Food cooked in railway canteens and also those that are purchased from roadside stalls can be unhygienic and cause stomach infections, with symptoms like diarrhea and vomiting

Avoid visiting places that have been reported as medically unsafe or the ones that are presently having an outbreak.

Since its winter season, and most holiday spots are freezing during this time of the year, make sure that you carry plenty of woolen clothes to keep you warm.

If you are travelling with kids, make sure you have all the essentials, including baby food and medicines before you leave home. Long hours of travelling can make them uneasy and cranky at times. It is in times like these when you can use their favorite toy or a snack in order to distract them.

If you are travelling by car, it is highly essential to follow the traffic rules. Remember… by not doing so you will not only be risking your own life but also the life of your loved ones. Drinking & Driving is an absolute ‘No-No’. Always wear the seat belts and do not SMS or talk on your mobile phone while driving. If possible drive during the day. Nighttime driving can prove to be risky in many ways.

Be flexible and mentally prepared for all kinds of emergencies. Sometimes inspite of proper planning, things may not go as expected. Hotel mix-ups, delayed flights and minor accidents are pretty common during trips. Do not fret too much over such instances and try not to get overly stressed about the same. Just realize the fact that certain things are beyond our control and try to come up with solutions to deal with the problem.

The only way that you can enjoy your trip is if you keep your calm at all times.


Superfoods that keep winter ailments at bay

Wednesday, December 10th, 2014

Winter is a fantastic time to enjoy the weather outside. In addition to lazy mornings and blanket hideouts, this season also brings with it an array of diseases which can be prevented with a healthy immune system. Staying healthy isn’t just about having a shapely body; it is more about having a strong immune system that can defeat invading pathogens. With easy access to an assortment of colorful fruits and vegetables, winter is the perfect time to stock-up on nutritious foods that boost the immune system.

Enjoy a healthy winter by adding these superfoods to your daily diet:

Honey – Popular for its anti-bacterial properties, Honey is known to be highly effective in keeping fever & cold at bay during winter. Consume 1 spoon of honey daily. You can also add a spoonful of honey to 1 cup of warm water/milk to enhance the taste. In addition to safeguarding your immune system, Honey is also known to promote weight loss when used as a natural sweetener.

Citrus Fruits – Load up on Sweet lime, Oranges & Lemons as they are available in abundance during winter. Packed with Vitamin C, Flavonoids, Antioxidants and many more nutrients, Citrus fruits are just what you need to keep up the good health. You can consume it in its natural form or as fresh juices, either ways; you will not only boost your immunity during winters but also control your cholesterol levels.

Leafy greens – You might have heard this several times before but the benefits of Dark green colored, leafy vegetables are quite a lot to be ignored. Fenugreek (Methi), Cabbage (Gobhi), Spinach (Palak), and Lettuce are quite visible in the markets during this season. Pick the freshest looking bunch of these green leafy vegetables and add them to your daily diet in the form of soups, salads, juices and/or curries. Being easily digestible, these healthy veggies are suitable for all age groups and not to forget, they come with plenty of health benefits.

Fish – Winter is that time of the year when Vitamin D deficiency becomes a concern for many. This sunshine vitamin is absolutely essential to keep up the body’s immunity levels. Both Salmon and Mackerel are oily fishes that are rich in Omega-3 fatty acids which not only reduces blood pressure and triglyceride levels but also minimize harmful inflammation in the body.

Garlic – In spite of its pungent taste, Garlic has several immunity boosting compounds that play an important role in fighting off many winter ailments including cold & flu. Much-admired for its antibacterial and anti-viral properties, this superfood also contains a special compound called ‘Allicin’ which is known to possess potent medicinal properties. For best results, chew a garlic clove, every 4 to 5 five hours. If the taste is too strong for you, crush a clove and mix it with honey before consuming.

Mushrooms possess potassium, vitamins, fibre and antioxidants that combat common cold and strengthen the immune system

The Dangers of Skipping Meals

Wednesday, December 3rd, 2014

The frantic pace of modern life and/or the urge to lose weight often compels people to skip meals but what’s important here is to understand that skipping meals can have serious repercussions on the overall health and well-being.

Here are a few health risks associated with skipping meals:

When you miss a meal, your digestion becomes erratic and the body finds it difficult to break down a big meal which automatically results in weight gain. This is the reason why people who skip meals to lose weight always tend to gain the weight back. The human body utilizes the food that is consumed as fuel. When you skip meals, the body begins to utilize stored fats as fuel in order to carry out its normal functions. This can prove to be harmful in the long run.

When you eat, you provide your body with essential nutrients but when you starve yourself, the body’s metabolic process is disrupted. This results in reduced energy levels and makes you feel weak and lethargic. This is precisely why it is very important for people who are physically active to eat small portions of food every 2 hour so as to conserve their energy. In order to have a healthy metabolism, you must have at least 3 nutritious meals in a day.

Skipping meals can make you feel hungry and irritable. Mood swings are common amongst people who skip meals and eat after long intervals.

When you skip a meal, your blood sugar drops dramatically. This not only makes you feel sluggish and tired but also wrecks havoc with the insulin in your body. If you make it a habit to skip meals, you can be exposing yourself to the risk of developing Diabetes later in life.

Skipping meals and restricting calories will create cravings. Also you might end up eating fatty foods (pastries and ice cream), which may result in too much consumption of fats. When you give in to these cravings, it may trigger high blood sugar

Skipping meals and not drinking enough water can make you feel dizzy especially in the hot summer months and after exercise. Try to eat 3-6 meals throughout the day, specifically within every 2 hours. These meals do not have to be huge meals, but enough to get your metabolism going.