Winter Special – Health & Wellness tips

Do you fall ill at the onset of winter season?

Do you find it difficult to get out of bed when it’s cold outside?

If yes, then let me tell you, you’re not the only one to feel this way!

Winter has long been associated with sickness. Seasonal changes are accompanied with several bacterial infections which is why necessary steps should be taken to safeguard your health. Even though you may feel like chilling out & enjoying the weather during the colder months, make sure you do not neglect your health in the process.

Breeze through this season and keep those winter health woes at bay with these simple tips:

Take good care of your Immune system – Fill-up your grocery bag with lots of fresh fruits & veggies, especially those that are rich in Vitamin A, C & E. If your immune system is strong enough, it becomes easier to combat many infection & illnesses.

Make it a point to get your daily dose of exercise but don’t go overboard – Physical exertion is known to release the stress hormone ‘Cortisol’ in the body, which is known to weaken the immune system. If you workout daily in moderation, it will not only boost your blood circulation and energy levels but also help you shed those extra kilos

Get into the habit of washing your hands frequently – This habit could easily prove to be one of the most effective ways of preventing diseases, especially the ones that are contagious. Always carry & use a hand sanitizer while visiting public places.

Wear warm clothes – Cover-up your body the moment you feel cold. Don’t wait till you start shivering. It is recommended to wear, gloves, socks, scarves, woolen hat and/or anything that keeps your body warm & comfortable.

Limit the intake of caffeinated drinks like Tea & Coffee – It is extremely common for people to prefer hot drinks when it’s cold outside. Tea & coffee may successfully give your body the required warmth but these beverages also contain caffeine which has a diuretic effect that draws water out of your body. Keep yourself hydrated at all times

Get plenty of sleep – When you are asleep, the body releases certain chemicals into your system which is known to benefit the immune system. In the absence of adequate sleep, your immune system takes a serious hit, making you more vulnerable to minor ailments like cold & flu.

Take special care of your skin – Harsh winter winds can be devastating for your skin, making it dull, dry & cracked. Always keep your skin moisturized. It is best to avoid bathing with extremely hot water as doing so can take away the natural moisturizers from the skin. A chapstick/lip-balm can keep your lips looking fresh & luscious

Do not ignore the sunscreen – Summer season is not the only time to worry about Ultra-violet rays. You might be surprised to know that skin damage could happen during the winter season too. Slather on some sunscreen before you venture outdoors and yes, do not forget to put on your sunglasses

Each year, with the onset of Monsoon, Dengue emerges as one of the most dreaded diseases in India. Dengue is caused when a person is bitten by an infected female ‘Aedes aegypti’ mosquito which commonly breeds in stagnant water.

Veteran actor Rishi Kapoor has reportedly become the latest victim of Dengue and if reports are to be believed, a fortnight ago, BMC officials had found mosquito breeding spots at his Pali Hill residence.

Incidents like these only reaffirm the fact that everyone is susceptible to Dengue and its time that we take notice and make necessary changes to protect ourselves.

Here are a few practical measures that can help you keep this illness at bay:

• Since stagnant water is the breeding ground for ‘Aedes aegypti’ mosquitoes, it is imperative for members of every household to empty & clean all containers, pots, buckets, utensils, tubs, tanks etc., at least once a week. It is also important to repair leaking pipes/taps so as to prevent water accumulation. Also, do not over water potted plants.
• Use a good quality mosquito repellant on a daily basis. Regardless of the fact that you are indoors or outdoors, you must apply a mosquito repellant to those areas of the skin that are exposed not just during the day but at night too.
• Ensure that there is no tear/rip in your door/window screens. If you do find one, immediately repair the same so as to block the entry of mosquitoes in your home. It is advisable to put up a mosquito net on your windows.
  Please Note – Mosquitoes infected with Dengue virus are active during the daytime as well hence be extremely alert and do everything possible to restrict their entry in your house
• If you use an air cooler, make sure to empty and clean the water tray from time to time, even if not in use
• Your trash cans and dust bin should be covered properly at all times
• Try to wear loose outfits that cover most parts of your body, especially when venturing outdoors so as to protect yourself from mosquito bites.
• It would be a good idea to place a Tulsi plant near the window or within your balcony. This plant is a natural mosquito repellant and can be of great help in keeping them at bay. Similarly, camphor can also be used to prevent mosquitoes from breeding within your home. Create a mosquito free environment in your home by lighting camphor in each room with all doors closed for 15 to 20 minutes. You can also use mosquito coils or plug-in mosquito repellent devices.

Although there is no clear treatment for Dengue, nor is there a vaccine against it, this illness is completely preventable. Dengue Prevention is every person’s responsibility. Each of us has a key role to play in keeping our home & surroundings clean and larvae-free.

If you know someone who is already experiencing the symptoms of Dengue (severe headache, pain behind the eyes, high fever, muscle & joint pain, nausea & vomiting), get them Immediate Medical Attention

Kokilaben Dhirubhai Ambani Hospital offers Special Services for the Management of highly Infectious Diseases like Malaria, Dengue, Typhoid, etc. To know more, visit:

https://www.kokilabenhospital.com/departments/clinicaldepartments/internalmedicine.html

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. Yes, that’s true…

One bad eating habit can trigger a lot of weight gain and increase your risk of developing various illnesses. Here are some of the worst food habits that need immediate transformation:

Eating Restaurant Food

Hectic lifestyle, work pressure and too much of stress in people’s life have compelled them to depend largely on restaurant prepared food. With no time left to cook food at home, many find it easier to order food instead. What they don’t realize is that such food can easily expose them to serious health risks

In case, you have no choice try ordering sandwiches and dosa and insist on using less quality of oil to prepare

Skipping Breakfast

Some people believe that skipping breakfast will help them lose weight. For all you people out there who still believe in this myth, it’s time to get a reality check.

Breakfast is the most important meal of the day. Skipping this meal can result in lower levels of alertness and leave you feeling lethargic and weak throughout the day.

Excessive Intake of Salt & Sugar

There are some people whose taste buds aren’t excited unless they add extra salt to their food. Similarly, people who have a sweet tooth simply can’t resist adding some more sugar to their desserts and drinks. Salt contains sodium which increases blood pressure and causes hypertension. Also, eating too much sodium can trigger water retention, and in some cases dehydration. On the other hand, too much of sugar intake can not only result in excess weight gain but also weaken your body’s immunity and play havoc with the blood sugar levels which could ultimately lead to diabetes.

Rushing through your meals

If you swallow food without chewing it properly, it may create problems in digestion. Eating slowly generates saliva and helps in breaking down the food which ultimately benefits oral health and aids digestion. By taking time to chew your food, you will also be able to appreciate the flavors better

Excessive intake of Caffeinated drinks

Did you know…?

Caffeinated drinks, especially tea & coffee when taken on an empty stomach, leads to the secretion of gastric acid which can trigger ulcers. Drink tea/coffee after eating your breakfast. In fact, if taken at the right time both tea and coffee can be healthy for you.

Eating at Odd Hours

If you exercise regularly but are still unable to lose weight, you may need to keep a tab on your eating habits. Midnight snacking can easily be one of the main reasons of weight gain. . While some people may do this occasionally, for others, it’s a regular nightly occurrence. Night eaters are also highly prone to suffer from depression, low self-esteem and insomnia. To prevent bingeing at night, experts recommend increasing the portion size of breakfast and lunch. This helps spread your calories throughout the day and prevents mindless eating at night.

Finding it difficult to resist sugary foods?

Do you feel like you are constantly giving in to your sugar cravings?

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 sweets always go hand-in-hand. During this season, it becomes extremely difficult to refrain from tasting those mouth-watering sugary delights. 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 food temptation, a strong mind alone can help you fight sugar cravings during festivals. The longer you can withstand these temptations, the easier it will become to get rid of this addiction. With sweets turning up everywhere how does one turn away?

Here are a few tips to kick your sugar cravings:

Never skip meals as doing so will only make you feel hungrier later. When people are hungry they often tend to reach out for sweet and sugary food items, if easily accessible. During festivals the house is full of sweets and in such times it is very easy to reach out to one when hungry.

Clean out your refrigerator by getting rid of unhealthy foods and tempting treats. For a sugar addict, there’s nothing tougher than resisting his/her temptations for sugary treats. The less you see such foods, the less there will be any temptation to eat them. Make sure to store sweets where they are not visually accessible.

Find a Healthy Substitute to satisfy your sweet cravings. Most people have a habit of eating something sweet after their meals (lunch & dinner). Make sure that there is always a healthy substitute that you can grab instead of calorific desserts. A box of raisins, a piece of fruit, peppermint tea, fresh fruit juices etc. are nutritious and can satisfy your cravings at the same time.

Experts believe that cravings last only for a certain period of time, like a couple of minutes. If you can wait it out and keep yourself occupied in something else every time you have a craving, you won’t even need any food substitutes. The next time your taste buds crave a sweet treat, just pick up your phone and chat with a friend, take a short walk or do something to distract yourself.

Some people tend to eat sweet foods for stress relief or to find comfort in traumatic situations. Learn to recognize your emotional eating triggers and break free from food cravings. If you’re depressed or lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento.

As hard as it may be to believe, you CAN quit the sugar habit. Not only will you lose some weight in the process, but you will also increase your confidence level, feel positive and more energetic.

There are no words that can precisely describe the many wonderful feelings that come with being a mom. If you are a mother, you probably know what I am talking about.

Most women end up ignoring their health in an attempt to cope up with today’s fast paced lifestyle. As mothers, watching kids grow up to be healthier, disciplined and productive adults is an absolute honor, but taking care of your own health is equally important. Although, being a new mom can be like riding an emotional roller coaster, following these simple healthcare tips will help you stay hale and hearty even on the most challenging days:

Follow a healthy diet regime – Here’s what you must do: Pick a nutritious meal plan, something that includes more of fruits and vegetables that offer essential vitamins, minerals, fibers and other important substances for good health. Include whole-grains and lean sources of protein like fish. Calorific foods should be strictly avoided.

Get sufficient sleep – A good night’s sleep is an important healthcare routine that should be followed by people of all ages, in order to stay in good shape. Sleep deprivation can trigger many chronic illnesses, including obesity, diabetes, depression and even cardiovascular diseases. Try to get at least 8 hour sleep throughout the day.

Get moving – It’s good to include some amount of physical activity in your daily routine. Doing so will not only help you maintain an ideal weight but also reduce your risk of diabetes, heart diseases, stroke, cancer, etc.

Manage stress – Being a full time mother can often turn out to be extremely stressful for many women. When stress is severe, it can not only hinder your ability to take care of your home but also lead to depression and pave way for serious health issues. Share your problems with friends and relatives or take the help of a healthcare professional if required.

Bone up daily – Keep your bones strong by getting your daily dose of calcium either by popping a tab, chugging milk or eating yoghurt. The bone density begins to deteriorate after you reach the age of 30. The recommended calcium intake per day is 200 milligrams.

Go for Regular check-ups – A thorough medical examination from time to time can prevent major health threats, ranging from heart disease to breast cancer and depression. If detected at the right stage, most of these illnesses can be treated to a large extent. Visit your family physician. Be vocal about your health concerns and learn what you can do to prevent these problems.

Being aware of your family’s medical history is extremely beneficial. This is because family members share genes, lifestyle and surroundings which can have a subsequent impact on their health. Knowing important medical details about your family members can be of great help in managing your and your baby’s health risks.

And finally, stay away from smoking and alcohol consumption as it can have a negative influence on your overall health and well-being.