Running

What is it about running that it attracts more and more people? Professional trainers, fitness classes, running shoes all dedicated to running. Running attracts people from all age groups and all walks of life. There are more and more groups being formed and there is an increasing participation seen in marathons too.

It is the only fitness regime which requires no equipments, no specialised play areas and just any one can practise it, with a lot of dedication.

Health Benefits of running:

Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. Here’s why running is good for your health:

1. Running makes you happier If you’ve been working out regularly, you’ve already discovered it: No matter how good or bad you feel at any given moment, exercise will make you feel better. And it goes beyond just the “runner’s high”—that rush of feel-good hormones known as endocannabinoids. It helps instantly lift the mood of someone suffering from a major depression.

2. Running strengthens your knees (and your other joints and bones, too).
Running increases your bone mass, and even helps stem age-related bone loss. Contrary to popular belief it does no harm to your knees.

3. Running will keep you sharper Regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory. In fact, even stroke patients see an improvement by almost 50 percent in their memory, language, thinking, and judgment problems.

4. Improve Your Health Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.

5. Prevent Disease For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

6. Lose Weight Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute.

7. Boost Your Confidence Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

8. Relieve Stress Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.

9. Eliminate Depression When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood.

10. Running adds years to your life Even if you meet just the minimum of amount of physical activity—(30 minutes, five times per week), you’ll live longer.

It may seem surprising to learn all of the different ways that running can improve your health, but the truth of the matter is that these are only a few of the many benefits that it can offer to your body.  Running really is incredibly beneficial to the body, mind, and spirit, and you will find that even short runs can leave you feeling more energized, more focused, and better able to enjoy all that life has to offer.

Some facts about Running:

1. The marathon was not an event of the ancient Olympic games. The marathon started in 1896 in Athens, a race from Marathon – northeast of Athens – to the Olympic Stadium, a distance of 42.195 kilometers.

2. Running outside at the same pace as on the treadmill burns more calorie due to air resistance!

3. The most common runners injuries: runner’s knee, stress fractures, shin splints, Achilles tendinitis, and plantar fasciitis

4. Your feet can produce up to a pint of sweat each day.

5. Just 2 1/2 hours of weekly running increases men’s testosterone by 15%.

6. It takes 200 muscles to take a step when you run.

A study suggests that even five to 10 minutes a day of low-intensity running is enough to extend life by several years, compared with not running at all. It shows that the minimal healthy “dose” of exercise is smaller than many people might assume. Get Running today!

Our specialised Sports Medicine team is here to assist you for any running related concerns:

https://www.kokilabenhospital.com/departments/centresofexcellence/centrefor_sportsmedicine.html

It is that time of the year when the parties and celebrations are over. You can hear people discussing new year resolutions. Resolutions for good health are most popular amongst everyone.

Resolutions are a great way to stay committed to your goals of good health. However consistency is the key. Many resolutions fail by the second month of the year. Inadequate planning, vague resolutions, unrealistic goals are some reasons for this failure.

Studies suggest that the reason most people fail to stick to our New Year’s resolutions has nothing to do with their willpower. Rather, it is because people neglect to think through how they plan to achieve their goals. Let us pledge to live 2018 keeping health as utmost priority.

Listing down some tips to boost your health in the new year :

1. Sleep more Commit eight hours to sound sleep. Proper shuteye is linked to better mental health and a lower risk for physical health conditions.

2. Cut back on sugar It’s a difficult task but the benefits are life changing.

3. Limit sodium intake Dietary guidelines recommend consuming no more than 2,300 milligrams per day. Too much sodium is linked to heart disease, high blood pressure and more.

4. Start meditating The benefits of a meditation practice are boundless, from improved mental health to better concentration to a lower risk for disease.

5. Cut back on social media Research shows that constant scrolling through a newsfeed can lead to social comparison, or the need to stack your life up against someone else’s. This can then lead to depressive symptoms. Take a step back and use social media cautiously.

6. Cut back on social media Research shows that constant scrolling through a newsfeed can lead to social comparison, or the need to stack your life up against someone else’s. This can then lead to depressive symptoms. Take a step back and use social media cautiously.

7. Give up on sodas It does nothing good to your health. Quit having all aerated drinks.

8. Volunteer regularly Donating your time to people or an organization in need can do a world of good. Research shows volunteering can improve your health.

9. Drink more water Forget what you were told about drinking eight glasses a day and aim for hydration instead. Drink adequate water to flush out the body toxins.

10. Cook at home more frequently This helps to have healthier meals and makes you skip excess calories.

11. Commit to a strength-training routine Building muscle can help protect you against injury and even sharpen your cognitive skills. Start small but stick to a regular routine.

12. Say “no” more often Burnout is real and it can happen in a blink of an eye. Make sure you’re prioritizing yourself and not saying “yes” to everything because it feels like an obligation. Always remember, self care isn’t selfish.

13. Fix your posture Straightening up is not only an instant confidence booster, it can also prevent back problems and reduce stress.

14. Learn a language Add a new language to your life, learning a new life skill boosts your brain health.

15. See a doctor when needed If you’re unwell or something is unusual see a doctor or a specialist as needed. Do not self prescribe medicines.

16. Wear sunscreen Protect your skin against the harmful effects of ozone. Use a sunscreen with SPF.

17. Eat more good carbohydrates Make good carbs a part of your diet. Eat healthy, feel better.

18. Cut back on alcohol Do not get carried away with friends or at social gatherings. Excessive alcohol consumption can damage your liver and lead to liver cirrhosis.

19. Floss regularly There’s a reason your dentist pesters you for flossing. Clearing your gums of bacteria is necessary for oral health, do floss without fail.

20. Don’t use your smart phone before bed The type of light that’s emitted from screens can disrupt your sleep and keep you awake longer. Put your phone away at least 30 minutes before you shut your eyes.

Wishing you all a very happy and healthy new year! Focus on good health and positivity this new year. A healthy and happy person is more productive at work and can also balance work and personal life well. Take care!

It’s the season to be merry and celebrate the new year. Are you looking forward for the celebrations with your loved ones? Am sure you are but is your body looking forward for the chaos of late night bingeing, excessive alcohol consumption and irregular sleep cycles? Keeping a check on your health is difficult while attending back to back weddings, parties and functions. However some simple tips can help.

Partying, drinking, over-eating and indulging in some of your favourite foods is inevitable during the festive season, but don’t let your health suffer. Change is not easy, it needs a lot of effort. That means that it’s often easier for us to continue to do what we’re doing even if it’s unhealthy or makes us feel worse. One way to maintain your health and fitness goals is to find the right motivation and support. Finding too much information online can sometimes get you overwhelmed. Here are some top tips to help you look and feel great without worrying you’re missing out on all the fun.

1. Extra Calories Try to keep your calorie intake at normal levels. Instead of bingeing on junk food, choose healthy dips and salads at parties. You can also have a light meal at home before stepping out for a party.

2. Commit to stay fit A little exercise is better than nothing, try to go for a short walk or jog if gyming looks difficult.

3. Diet plan It is difficult to resist festive treats, hence it is advisable to incorporate healthy snacks like curd based dips and baked dishes in your diet during day time. Combine this with a revised but realistic exercise plan for the new year.

4. Calorie check Curb the dessert pangs with options that are low in calories but big on flavours such as low calorie desserts. Replace sugar in sweets with jaggery, honey or dates.

5. Drinks Always eat well before you start having alcohol, as alcohol makes you more hungry and more likely to indulge. Alternate each alcoholic drink with a glass of water or non-alcoholic drink. Avoid binge-drinking, stick to the recommended daily alcohol allowance (men 3-4 units, women 2-3)

6. Stay safe Alcohol can make you feel overly-confident and you could ultimately take more risks – know your limits. Always nominate a driver if you’re going to be indulging, and make sure you leave sufficient time before you next get in a car to drive.

7. Stay hydrated Drink enough water which will help flush out the toxins from your body.

8. Small serving size Take small portions of dishes to avoid over-eating and also satisfy your taste buds.

9. Say No to carbonated drinks Try to avoid sugary mixers such as soft drink sodas, tonic water, canned juices rather opt for fresh juices and shakes.

Within a month of new years, the crowded gym will be back to normal, and the conversation on weight loss will diminish. Studies suggest that almost three-quarters of people who set fitness goals as New Year’s resolutions abandon them. Stay focussed on your health goals and then nothing will be impossible.

Here’s wishing you all a very Happy New Year from the entire team of Kokilaben Dhirubhai Ambani Hospital. Do follow these health tips to be healthy and safe this new years. Looking forward for a healthy and nourishing 2018!

Sleep plays a significant role in optimum health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. Hence, don’t let anything come in the way of your sleep every night. Here are a few tips to ensure that you get a satisfying, deep sleep every night.

1.Stick to a sleep schedule every day, even on the weekends.

Following a strict routine helps regulate your body’s clock and can help you fall asleep at the ideal time every night.

2.Avoid naps

Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short naps may help.

3.Exercise daily

Even light exercise is better than no activity. Exercise keeps you going throughout the day, and encourages your body to rest at bedtime. However, aim to finish any vigorous exercise 3 to 4 hours before you head to bed.

4.Evaluate your room

Ensure that your sleep environment is ideal. Your bedroom should be cool and free from any noise that can disturb you. Finally, there should be no light during bedtime. Check your room for noises or other distractions. Consider using blackout curtains, eye shades, earplugs, fans or other devices that can help make the environment more comfortable.

5.Sleep on a comfortable mattress and pillows

Make sure your mattress is comfortable and suitable for you. Make sure the room is free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up.

6. Pay attention to what you eat and drink

Don’t go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.

7.Manage stress

When you have too much to do or too much to think about, your sleep is likely to suffer. To help restore peace, consider ideal ways to manage stress by getting organized, setting priorities and delegating tasks.

8.Power Down

The blue glow from a mobile phone, tablet, or digital clock on your bedside table may hurt your sleep. Turn off TVs, computers, and other blue-light sources an hour before you go to bed.

For any sleep-related problems or disorders, you can start diagnosis by opting for a Sleep Study Test from Kokilaben Dhirubhai Ambani Hospital’s Pulmonary Medicine Department. For more details, visit https://www.kokilabenhospital.com/departments/clinicaldepartments/pulmonarymedicine/sleepstudy.html

The unpredictable weather patterns and changing seasons can take a serious toll on your health. Hair fall, acne, diseases, dull skin, losing weight, are some of the punishments you get from shifting seasons. Worry not, browse through this blog to learn simple health tips to be followed while this season changes. Now you can say cheers to the sunny days!

Hydration

Water is essential for healthy living. Drinking water detoxifies and moisturizes skin from inside. It can keep a check on any season change sickness and also replenishes lost fluids. So, when you feel the corners of your mouth dry and chapped lips and you’re thirsty, you are “dehydrated”- drink minimum 8 glasses of water a day, which will keep away health issues.

Seasonal Nutrition

To stay healthy, it is a must to include theseason’s fruits and vegetables. Seasonal nutrition means it is fresh and the naturally occurring minerals and vitamins in them are also fresh. At this time of the year, include watermelons, muskmelons, papaya, lychee and other summer fruits to your diet!

Keep Insects Away

The onset of summer invites a ton of insects into our homes. These uninvited dangerous guests can hurt you and put your health in danger. Cover the trashes, the open drains, the stored water, just bug-proof your home, surround your outdoor areas with non-flowery greenery and banish the blooming plants, clear off the weedy bushes and apply insect repellent often.

Healthy Diet

Summer season means holidays and beach time. In order to get into a summer shape, don’t compromise on your diet. Consume fresh food, avoid over eating. Try to eat within not too long intervals of time and give time to your food to get digested. Fuel your body’s basic energy needs with the right kind and in the right amount. Avoid too much of oily food or outside junk food during the summers, rather, eat food that is be light, hydrating and refreshing.https://www.kokilabenhospital.com/departments/clinicaldepartments/nutrition.html

Skin Care

Skin gets greatly affected by soaring temperatures and excess dust. As the heat increases, remember to pamper your skin. Let your skin breath with the right kind of moisturizing lotion or cream. Do not forget cleansing, exfoliating, moisturising and protecting your skin, always use a light, oil free moisturiser so that the pores are not clogged and the skin feels not greasy but hydrated.

For all types of skin and hair care, avail exceptional services from The Aesthetic Clinic: https://www.aestheticlinic.co.in

Dress for the Season

Give your body some solace from the heat by avoiding tight fitting clothing. Wear linen and cotton fabric clothes of lighter colours to cover your body. Do not keep yourself over-exposed, and let your skin get tanned in the sun or get bitten by the bug.

What is important during the season change is to stay healthy and familiarize with the seasons instead of cursing and hating them. Follow the above mentioned health tips and enjoy the summer!