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New-Year-Resolutions-Dos-and-Donts

New Year’s Resolutions – Do’s and Don’ts

Dec 31st, 2020

Posts Tagged ‘ Diet ’

New Year’s Resolutions – Do’s and Don’ts

Thursday, December 31st, 2020

The plans for the coming New Year’s Eve are going to be a lot different than what they were last year. People are more likely to spend their time on a couch watching a festive movie or enjoying an early dinner than going to a party. But it’s still a tradition to decide on New Year’s resolutions before December 31. The history of New Year’s resolutions can be traced back to the Romans who began each year by making promises to their god Janus(from whom the month of January gets its name).

According to an online survey conducted in 2019, nearly 28% of Americans had reported that they had made a New Year’s resolutions for 2020. Most were optimistic about their ability to stick to their resolutions but the pandemic ruined their plans. Are you also one of them? Instead of getting demotivated, try again.

A recent survey has reported that the top planned New Year’s resolutions for 2021 aren’t focused on exercise or weight loss, but rather saving money for the future (62%) and learning a new skill (50%). 68% of people are letting go of their materialistic resolutions. They want to focus more on experiences — like spending more time with family or travelling more. After a difficult 2020 more and more people are looking at life from a different perspective.

How to make New Year’s Resolutions?

  • Tackle the new year with a fresh mindset and renewed motivation.
  • Resolutions can be short-term or long-term.
  • Some reasons why people fail at their resolutions: unrealistic goals, not keeping track of progress or making too many resolutions!
  • In order to stay committed, don’t set harsh deadlines, but rather keep checking with yourself regularly throughout 2021.

Here are a few tips to brighten your days and put the pep back into your step in 2021:

  • Budgeting – Outline a budget that works for you and make plans for how you’ll stick to it.
  • Diet – Food is fuel, not a therapy!
    • Do not skip meals, but also don’t overeat. Include fruits, vegetables, berries, and nuts regularly.
    • Hydrate: Drink minimum of 8 glasses of water per day.
    • Learn cooking: Not only should you eat healthy but also try out different cuisines.
  • Avoid addictive substances – Avoiding alcohol improves your mood, sleep pattern, skin, and immune system. Tobacco products are extremely harmful and lead to fatal diseases.
  • Exercise
    • Exercise daily: Incorporate new workout routines.
    • Clean the house: Helping in household chores helps burn calories.
    • Take nature walks: Sunlight is crucial to regulate our moods/circadian rhythms.
  • Time management– Learn to manage time better.
    • Do one thing at a time – organize activities into chunks of time, giving 100% to each. Multitasking doesn’t make you efficient but leads to considerable stress. Fragmented focus, increases anxiety as work piles up.
    • Delegate – Spend money on time-saving services, e.g. microwaves, dishwashers. Ask others for help when needed.
    • Relaxation time – Keep time for relaxation. Sleep on time, practice meditation and yoga to relax your mind and body.
  • Hobbies– Hobbies are good distractions from everyday stresses and strains!
    • Try out new hobbies.
    • Gardening – Caring for plants calms the nerves and improves concentration.
    • Learn a new skill- e.g. calligraphy, quilling, a musical instrument.
    • Try out new looks – Working on your looks is refreshing and makes you feel good.
    • Travel – Going overseas might be off for a while, but a short trip in a car is a great way to change pace and forget about social media for a day!
    • Volunteer – Charity work lowers stress and improves well-being.
  • Thought management – Thoughts influence emotions, behaviours, and habits.
    • Maintain a diary where you can write down your thoughts.
    • Write kind words to yourself, as you’d say to a friend.
    • Maintain a gratitude journal. Write 3 good things that happened to you today.
    • Don’t spread rumours and avoid negative news on social media.
  • Therapy:
    • Music therapy – Music has been known to work wonders like lowering stress, reducing pain and elevating mood.
    • Aromatherapy – Use aromas as they affect mood, memory, and energy.
    • Professional therapy – Resolve to care for your mental health. Reach out to your nearest mental healthcare professional if needed or get an appointment for online counselling from the comfort of your home!

Wishing you and your family a Happy and Healthy 2021! We at Kokilaben Dhirubhai Ambani Hospital are here to support you at each step of your health journey. Consult our team of specialists for regular health check-ups, dietary advice, or counselling for mental health problems. Stay safe!

Right nutrition = Strong immunity

Saturday, September 5th, 2020

Make healthy food choices and eat right to help strengthen your body’s immune system. The main tasks of the body’s immune system are: to fight disease-causing germs (pathogens) like bacteria, viruses, parasites or fungi, and to remove them from the body, and to fight disease-causing changes in the body, such as cancer cells. The way your body fights an infection depends on your overall health. Regular exercise, sufficient sleep, low stress levels and a nutrient rich food helps increase your body’s capability of fighting a disease.

Choose to eat right
Some compounds have properties that help make your immune system strong and help your fight diseases. Here is a list of must-haves in your daily diet:

  • Vitamins, Minerals, and Antioxidants: Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Many of the vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.
  • Beta-Carotene: Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Excellent sources include sweet potatoes, carrots, and green leafy vegetables.
  • Vitamin C and E: Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. Sources of vitamin C include red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables. Vitamin E sources include nuts, seeds, spinach.
  • Vitamin D: Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing the production of pro-inflammatory compounds in the body. Food sources of vitamin D include fortified cereals and milk and dairy products.
  • Zinc: Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.

Healthy eating tips
You may be eating the most nutritious diet but some dietary mistakes can weaken your immune system and have adverse effects on your health. Here are a few guidelines to follow to help preserve your immunity:

  • Avoid eating processed foods
  • Reduce sugar intake
  • Choose plant-based, whole foods
  • Say “No” to alcohol

Immunity boosting Superfoods
Superfoods contain a variety of nutrients that help ward off many diseases. Here is a list of such superfoods that are known for its immunity building properties:

Citrus fruits – The high vitamin C content in citrus fruits helps increase the production of white blood cells, which are key to fighting infections. Popular citrus fruits include oranges, grapes, kiwi, tangerines.

Broccoli – Broccoli is packed with vitamins A, C, and E, as well as fibre and many other antioxidants. It is one of the healthiest vegetables and must be lightly cooked.

Garlic – Its immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger – Since ages, ginger has been used for medicinal purposes, due to its rich nutritional properties. The presence of gingerol, an active component makes ginger a perfect immunity booster.

Spinach -Spinach is packed with numerous antioxidants and beta carotene, which helps increase the infection-fighting ability of your immune systems.

Almonds – Almonds have high concentrations of vitamin E that plays a crucial role in keeping the immune system healthy. Vitamin E is a fat-soluble vitamin that aids the production of red blood cells and boosts blood circulation.

Yogurt – Yogurt is considered a probiotic that is essential to your immune system’s health. The good bacteria directly affects your gut, and helps improve your immunity.

Green Tea – Green tea contains excellent antioxidant properties that help the body detox toxins and other harmful elements. Green tea contains a powerful antioxidant called EGCG or epigallocatechin that works as an immunity booster.

Sunflower Seeds – Sunflower seeds are packed with nutrients and minerals, including vitamin E, vitamin B-6, magnesium, and phosphorus that benefit your immune system.

Turmeric – Curcumin present in suppresses various inflammatory molecules that are responsible for the causes of the damage by viruses.

A healthy lifestyle and balanced nutrition go a long way in improving your wellness and boosting your immunity. For personalised nutrition plans do consult specialists at our Department of Nutrition Therapy at:

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