6 Health Damaging Habits to Ditch this Festive Season

With festivities round the corner, it’s easier for people to get carried away and develop several health damaging habits. Calorific festive foods and late night revelry when combined with an already stressful & hectic lifestyle could have a disastrous effect on an individual’s health. It is great to celebrate and indulge a little, but you don’t have to stuff your face with celebratory foods. When it comes to resisting food temptations, a strong mind alone can help you stay fit during festivals. Here are a few essential tips to help you enjoy the festivities without having to derail your health

Skipping breakfast

Most people believe that they can lose weight by skipping the first meal in the morning. This is nothing but a misconception. Breakfast is an extremely important meal of the day because it gives the body plenty of energy to perform the day-to-day activities and also helps in maintaining a steady blood sugar level. Moreover, food cravings increase when the stomach is empty hence if you skip breakfast, you may end up overeating at lunch. It is a false notion that skipping breakfast will compensate for the calories that you may consume later that day at a party or social gathering. Owing to a slow metabolism, most food items that are consumed during the later part of the day aren’t digested properly which directly contributes to extra body weight.

Missing out on daily exercise

No reason is good enough for missing out on your regular workout regimen. Regardless of a busy work schedule or a late night dinner party, make it a point to indulge in some or the other form of physical activity. Exercising increases the body’s metabolic rate, thereby burning more calories all through the day. The trick is to keep the body moving and avoid being in a static position for long. If you have not officially signed-up for a gym membership or do not have the time to get up early and exercise, try these high intensity, calorie-burning activities –

• Do some household chores
• Dance to your favorite music,
• Play with your kids in the park
• Walk your dog,
• Take the stairs instead of the elevator

Reduced water intake

With easy access to plenty of aerated drinks and alcoholic beverages during the festive season, people often tend to ignore the body’s need for H2O (water). If the body is sufficiently hydrated, you automatically feel full which makes you eat less food and consume less alcohol. What’s more… gulping down 2 or more glasses of water throughout the day is the best and most effective home remedy for a hangover

Excessive smoking & alcohol consumption

Festivals and celebrations should be to mingle and socialize with family & friends but often during this time people tend to over-indulge in unhealthy habits like alcohol consumption and smoking. Besides being loaded with empty calories, alcohol leads to excessive storage of fats in the body and also damages the kidneys in the process. Extreme exposure to nicotine through first-hand & secondhand smoke is extremely injurious to health. This festive season, spread joy, not diseases. Restrain yourself from making unhealthy lifestyle choices.

Over-indulgence of festive sweets

It’s not just lack of willpower, or determination, that makes us overeat and gain weight. Sometimes, it’s that sneaky bad habit you developed without even realizing it. One bad eating habit can trigger a lot of weight gain and increase your risk of developing various illnesses. Like any other habit, turning to sugar can be a tough one to kick, especially if you are constantly exposed to a variety of sugary foods that come in attractive packages.

Festivals and mouth-watering, sugary delights go hand-in-hand. With sweets turning up everywhere how does one turn away?

Find a healthy substitute to satisfy your sweet cravings and also don’t forget to keep a watch on your portion size.

Getting insufficient sleep

In an attempt to catch-up with work whilst making time to attend social gatherings, people often end up with very little nap time which can adversely affect their overall health & wellness. Sleep is a biological need of the body. In the absence of adequate sleep, your immune system takes a serious hit, making you more vulnerable to minor ailments like cold & flu.

Quit these health damaging habits and maximize the festivities this year!

Also referred to as Food poisoning, ‘Gastroenteritis‘ is a highly contagious viral infection of the stomach and intestines. It commonly shows symptoms such as diarrhea, vomiting, nausea, body ache, stomach cramps and fever with chills. A mild case of gastro can be treated with over-the-counter medication whereby the symptoms last for approximately 2 to 4 days. During this time, dehydration could be one of the major concerns for the patient owing to massive loss of fluid from the body. It is thus essential to consume plenty of water with and between meals and stick to a bland diet. High fever accompanied by blood in the vomit or stool, could be an indication that the patient’s symptoms have worsened and he/she may have to be admitted to a medical facility for advanced treatment with IV fluids.

As per the recent figures provided by the BMC’s health department, 1,023 cases of gastroenteritis were reported last month in civic hospitals. In the past few days, the BMC hospitals have received more than 66 gastroenteritis cases.

Mumbai is already under a spell of gastro diseases, it’s about time; you get acquainted with the lesser known facts

Mumbai is already under a spell of gastro diseases, it’s about time; you get acquainted with the lesser known facts

• Gastroenteritis is typically caused by bacteria such as Salmonella, E. coli, Campylobacter or a virus like Norovirus. This virus is commonly transmitted by drinking contaminated water, consumption of raw/undercooked food and improper hand washing, especially by food handlers.
• Not only adults but kids too can contract this disease. The smaller/younger the child, the earlier medical assessment should be sought
• Gastroenteritis is easily transmittable. The virus that causes this disease thrives in our faeces and vomit. One of the symptoms associated with gastro is vomiting and often particles become airborne during or after people puke, thereby infecting others around. Even a sneeze could be responsible for spreading this virus. Patients can spread this virus up to 48 hours after their symptoms have stopped. If you are nursing someone who is suffering from Gastroenteritis, make sure you take necessary precautions to protect yourself.
• A thorough physical exam is the basis of diagnosis for gastroenteritis. A stool sample could give a better understanding of this disease and help in detecting the exact type of virus (parasitic or bacterial infection) that has caused the illness
• Bacterial gastroenteritis is spread as a result of poor hygiene (mainly if people do not wash their hands properly after using the washroom, or after cleaning vomit or dirty nappies). Rotten food and pets could also be the carriers of this virus. The symptoms of food poisoning usually starts to show almost 6 to 12 hours after consuming rotten or contaminated food & beverages.
• Recovery time depends on the severity of this medical condition. As soon as your appetite returns, do not switch to normal food. Continue with the consumption of bland food items at least for a day, as your intestines will remain sensitive until you’ve made a full recovery.

When down with gastroenteritis:

Have more of citrus fruits, soup, boiled/steamed veggies, bland food items, Apple/Pears/Sweet lime juice, beans, and bananas

Avoid dairy products, Salty, Sugary, Spicy & Oily foods, caffeine, alcohol, and nicotine

Rainy season is fraught with the danger of illnesses caused by bacteria and viruses. Temperature fluctuations, pollution and water contamination jointly contribute to the spread of water-borne diseases. What’s even worse is the fact that during this time of the year, intestinal functions as well as the digestive system becomes weak resulting in low metabolism and increased fat storage.

Underactive or Poor performing immune system can make the body susceptible to a host of gastrointestinal problems and monsoon related ailments. Under these circumstances, keeping your immunity levels high could be the only way to stay healthy & fit while enjoying the rains.

Did you know…?

Many organic herbs and natural ingredients sitting in our kitchen closets are in fact one of the finest immunity boosters.

For Ex- Turmeric powder, Neem and Fenugreek seeds are natural antibiotics which are known to enhance the metabolic rate, promote digestion and improve immunity.

Here are a few tips to boost your immunity during Monsoon.

• Keep yourself hydrated. As compared to summer season, people tend to feel less thirsty during monsoon therefore do not consume sufficient amount of water throughout the day which is bad for the body. Drink at least 6 to 8 glasses of water per day. Drink boiled or filtered water. You can also increase your fluid intake by having more of water-based fruits & veggies. They are not only nutritious but will also help in fulfilling the body’s daily water requirement
• Make smart food choices. Avoid junk food & aerated drinks. Add more of green leafy vegetables, fresh fruits and fibre rich foods like oats, whole grains, beans, nuts and seeds to your diet. Spicy & salty food causes water retention which in turn results in bloating. Prevent stomach ailments during monsoon by opting for home-cooked, light meals as compared to oily & heavy meals which are harder to digest. If you still want to treat yourself to some lip-smacking monsoon munchies, use corn or olive oil instead of heavy cooking oils like mustard or sesame oil for frying purposes.
• Quit bad habits like drinking (alcoholic beverages) & smoking (exposure to nicotine). Secondhand smoke is known to trigger asthma attacks and aggravate symptoms in people with allergies.
• Get sufficient sleep. Just like the battery of your mobile, the human body too requires recharging on a daily basis. Sleeping for at least 8 hours per day is the best way to revive the body in order to ensure that it functions properly the next day.
• Participate in some or the other form of physical exercise. Immune system certainly benefits from physical activity. Any kind of workout spikes the body temperature which like a fever, could help fight infections too. Some studies have also indicated that increased blood flow while exercising helps in pumping antibodies throughout the body.
• ) Maintain a high level of personal hygiene. Infection and bacteria multiply at an alarming rate especially during rainy season when the surroundings are already polluted, dirty and contaminated. Stay away from mosquito infested areas and avoid walking through puddles of water. Make it a habit to wash your hands frequently. Shower with warm water. Use an antiseptic soap & hand wash
• Do not stress yourself too much over work or family related issues. Every problem has a solution. All you need to do is stay calm & think positive. Studies have proved that chronic stress impacts every part of the body without sparing the immune system

Despite following these tips, if you have still somehow contracted an infection, do not postpone the treatment by practicing self-medication. Dengue fever, Jaundice, Typhoid, Malaria & Leptospirosis are some of the most common monsoon related ailments which can have serious outcomes if detected at a later stage. If high fever persists for more than 3 days, get yourself tested at the earliest

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Mosquitoes although tiny, can prove to be the most brutal killers during monsoon. Malaria is lethal and accounts for more than 500,000 deaths per year.

According to the World Health Organization (WHO), approximately half of the entire human population in the world is presently facing the risk of contracting malaria. Scientists have also issued a warning about the negative impact that this disease could have on the reproductive health resulting in poor quality of semen in men and increased risk of miscarriages in women.

The statistics are terrifying and a lot has to be done on an individual & government level in order to eradicate or at least curb the spread of this life threatening disease.

This mosquito borne, infectious and communicable disease generally shows symptoms like high fever, shivering chills and headache. Immediate medical attention is mandatory, failing which serious medical complications may arise thereby posing a grave risk to the patient’s life.

These important preventive measures can help you keep Malaria at bay:

• Maintain a high level of hygiene in your home. Dirty and unhygienic environment serves as a breeding ground for mosquitoes. In the absence of mosquitoes there would be no vectors to spread the disease. Scientists believe that housing improvements in certain settings can help eradicate malaria considerably.
• Make sure that you are sufficiently hydrated at all times
• Boil water before drinking and stick to home-cooked meals as much as possible. Strictly avoid consumption of food from roadside vendors and if needed prefer eating from hygienic food joints. Parents in particular should ensure that their children keep away from tempting roadside eatables like Bhajiyas, Wada pav, Golas, Pani-puri etc.
• Prevent food contamination by using good quality containers for storage purpose. Place leftovers in the fridge as soon as they get back to room temperature and do not consume food that is more than a day old. Make sure that the kitchen area is properly cleaned after cooking as it can be easily transformed into a breeding ground for parasites, germs and bacteria. Use a disinfectant while mopping the floor.
• If you have fever, do not venture outside. You may not only end up aggravating your own medical condition but also be putting others around you at risk of contracting infectious diseases. Fever that persists for more than 3 days should be reported to a doctor at the earliest. It’s always recommended to conduct a blood test for common monsoon ailments like Malaria, typhoid, dengue, jaundice, leptospirosis, cholera etc.
• During monsoon, mosquitoes and flies multiply at an alarming rate. Always apply a strong insect repellant to keep them at bay. Affix mosquito screens, nets and fibre glass meshes on your doors or windows to prevent these parasites from entering your home.
• You can also take an anti-malarial drug only if your doctor recommends the same
• Try to stay away from insanitary and damp places. Avoid walking through dirty water. Polluted water that is accumulated in potholes harbors many bacteria and germs which can later give rise to serious health issues
• Opt for light-colored clothes as dark colored outfits tend to attract flies & mosquitoes which also increases the risk of being bitten
• Mosquitoes do not thrive in cold temperature settings. Try to stay away from hot & humid environment for prevention of Malaria infection.

With heavy rainfall reported in different parts of India, it seems like the rain gods are working overtime this year. Heavy rain showers are accompanied by a sudden drop in the temperature which brings with it a host of health issues like fever, sore throat, skin infections and conjunctivitis (pink eye) to name a few.

Conjunctivitis also referred to as ‘Pink eye’ is caused when the membranes surrounding the eye balls are infected by a virus or bacteria. In certain cases foreign bodies & dust particles can also be blamed for triggering this particular kind of eye infection. There are 4 different kinds of Conjunctivitis namely – Allergic Conjunctivitis, Bacterial Conjunctivitis, Viral Conjunctivitis and Chemical Conjunctivitis. Some forms of conjunctivitis are highly contagious yet easily treatable while others are harder to control and could lead to serious outcomes, if left untreated. Watch out for these symptoms:

• Redness in the white portion of the eye
• Watery eyes
• Thick yellow discharge from the infected eye
• Itchy or burning sensation in the infected eye
• Sensitivity to light
• Blurred vision

If you have any of these symptoms, seek medical advice at the earliest instead of opting for self medication which could prove to be detrimental to the eye health.

Moisture-laden air serves as the perfect breeding ground for the conjunctivitis virus hence maximum cases of conjunctivitis are reported during the rainy season. Those who have a weak immune system pose a higher risk of contracting this eye disease. Like most monsoon related illnesses, conjunctivitis too can be treated in multiple ways but as the famous saying goes – ‘Prevention is better than cure’.

Being contagious in nature, people living closely with a Conjunctivitis patient should take necessary precautions to prevent this virus from spreading. Here are a few preventive tips for the same:

• Maintain a high level of hygiene at home especially if one or more members of the family are suffering from conjunctivitis. Wash your bed sheets, pillowcases & towels in hot water and detergent to prevent spreading the infection. Use a good quality disinfectant to keep your home clean & free from germs
• Do not share personal belongings
• Always wash your hands thoroughly between regular intervals and avoid touching your face & eyes too often.
• Consume more of immune boosting foods. Green leafy vegetables and orange colored fruits contain beta carotene which helps in improving the immune system thereby minimizing the chances of contracting this eye infection.
• Opt for disposable tissues instead of handkerchiefs or towels to dab eyes. After use, do not throw these tissues on the floor or any area where they could be easily accessible to others.
• Avoid visiting crowded places. When outdoors, always cover up your eyes with sunglasses. Doing so will prevent the eyes from coming in contact with dust & foreign particles, which could trigger conjunctivitis at a later stage
• Avoid wearing & sharing eye make-up and/or contact lenses