Ghee To Stay Fit

For many people in India, especially those in the older age groups, diabetes is a lifestyle condition that they live with on a daily basis. However, diabetes is becoming more common in younger age groups as well, raising issues of public health. After China, India is the country with the second-highest prevalence of diabetes, with an estimated 77 million individuals - or roughly 1 in 11 Indians - having the disease. Pre-diabetes is a condition or stage that precedes diabetes, where the body's blood sugar levels are elevated but not yet high enough to be classified as type 2 diabetes. The National Urban Diabetes Survey estimates that our nation has a startling 14 per cent prevalence of pre-diabetes, commonly known as borderline diabetes. Due to the absence or minimal visibility of symptoms, many people in their 30s and 40s may be pre-diabetic without even being aware of it. If diabetes runs in your family, you are at an increased risk of developing it yourself. Nevertheless, by making dietary and lifestyle changes, pre-diabetes may still be somewhat reversed and treated. Here are some precautions and tips one can be mindful of to stay healthy as a pre-diabetic: Move About More Sitting is the new smoking. A sedentary lifestyle is known to increase the risk of Type 2 diabetes. Regular exercise and workouts approved by a trainer or doctor help manage pre-diabetes by lowering blood glucose levels. Moreover, being active can improve insulin sensitivity throughout the body. It can also help you manage your weight which is crucial to not slip into diabetes. Try brisk walks, jogs, and runs and gradually move to more aerobic exercises such as dance and biking/bicyling. Weight Management Did you know that being overweight, or having a body mass index over 25, can increase one's risk of developing type 2 diabetes? If you are diagnosed for pre-diabetes, gradually losing 5-10 per cent of your body weight can significantly improve your chances of delaying or reversing diabetes prevalence. Ask a trainer to help you focus on your midsection for belly fat, as a large waist circumference is known to put a person at an increased risk of diabetes. Keep Stress at Bay Stress can make you sick, but it can also make you pre-diabetic, or at least make your condition worse. An imbalance of stress hormones cortisol and adrenaline - known for the fight or flight response - can trigger blood glucose levels to shoot up and remain high. Make time for adequate rejuvenation on your schedule, and make sure to not pressure yourself to work like a machine. Make time for laughter and time with friends and family. Schedule time for walks, gardening or other hobbies that help you decompress. Watch What's on Your Plate Consider the composition of your meals. Is there an adequate balance between protein, carbohydrates, fats and necessary vitamins and minerals? For a healthy portion, pre-diabetics should fill half of their plate with non-starchy vegetables and leafy greens, and the rest with healthy carbohydrates, whole grains and lean protein. Stocking up on fibre will ensure satiety without raising blood sugar. Snack on nuts and fruit, even if they seem to be sugary. One must remember they have natural sugar. Avoid Drinking Your Sugar Added sugars must be avoided at all costs to avoid escalation into diabetes. Sweetened beverages can spike blood sugar levels and provide little nutritional diversity, such as protein. This includes energy drinks, soft drinks and any syrups or liquid desserts. Research says that substituting one daily serving of a sugary drink with low-calorie alternatives such as water, coffee, or tea is linked with a 2-10 per cent lower risk of diabetes. (Dr Vivek Srivastava, Senior Vice President, Zeon Lifesciences)  

Each woman is affected by menopause in a unique way. Numerous symptoms, including irregular periods, hot flashes, sweating, sleep difficulties, mood swings, irritability, hip and back pain, and more, are associated with this transition for many women. "Indian women typically go through menopause early, at the average age of 46.2 years, five years earlier than in western nations. Hormonal changes begin even earlier during perimenopause or the time around menopause, which lasts four years or even up to a decade. During this period, 80 per cent of women are affected by menopausal symptoms. A holistic approach to managing this phase can help women relieve the discomfort and stay healthy," said Jaideep Malhotra, former President of the Indian Menopause Society and South Asian Federation of Menopause Societies. The secret to a healthier life is to prepare for this time, just as we do for other life milestones like job interviews and parenthood. Here are four general actions you can take to manage menopause better: Maintain A Balanced Diet Good nutrition is a game changer for managing menopause symptoms from hot flashes to bloating. Foods to include and to avoid in your diet are: Include Fruits And Vegetables: These are full of the vitamins, minerals and antioxidants your body needs. You cannot go wrong with seasonal vegetables and fresh fruits. Fibre: Rich foods and foods rich in calcium and vitamin D: High-fibre foods like leafy greens, kidney beans and wholegrains can also support better health. Dairy products and foods rich in omega-3 fatty acids are good sources of nutrition. Avoid Fatty Meats & Processed Foods: Fast or fried foods, processed snacks and meat are high in sodium, making you feel bloated. These foods can also affect cholesterol levels or increase your risk of heart disease. Also, spicy food may trigger symptoms like hot flashes. Alcohol: Moderation is key. Regular alcohol consumption can lead to amplified menopausal symptoms, problems sleeping and heightened mental health issues. Caffeine: A caffeine kick makes you more likely to have hot flashes. Resorting to alternative warm drinks is suggested. Stay Active: Regular exercise can keep your bones strong, improve your mood and combat symptoms like weight gain as your body changes. You can attempt the following activities: Cardio: Aerobic activities or cardio include endurance activities that encourage you to use your large muscles. You can start with 10-minute a day of brisk walking, jogging, swimming, running, cycling, or even dancing, and build up the intensity as you go Strength Training: Lifting dumbbells or using weight machines can help strengthen your muscles and bones, while also reducing body fat Yoga: Yoga poses from restorative and supportive to power yoga are also a good source of targeted symptom relief, helping relax the body. Paired with meditation or breathing exercises, these can also prompt relaxation and mindfulness. Mental Health Emotional and mental health may be impacted by hormonal changes during peri menopause or menopause. Women going through this stage may exhibit symptoms, including insomnia, anxiety, immobility, exhaustion, stress or depression. The majority of the symptoms can be controlled by altering one's lifestyle. These symptoms may be lessened by exercise, healthy eating habits, drinking plenty of water, and relaxation techniques for restful sleep. Find what works for you and make realistic, attainable goals. Consult With A Doctor Co-morbid disorders, such osteoporosis and heart disease, which menopausal women are more likely to develop, can be prevented by maintaining good health. Additionally, there are a variety of therapeutic choices for menopause symptoms, such as menopausal hormonal therapy, which can help keep your body's oestrogen levels stable and control symptoms. If you experience symptoms that concern you, it is always advisable to see a doctor. "Menopause is a time of transition for women, which can prove challenging. At Abbott, believe it is vital to raise awareness on the physical, mental and overall emotional aspects of menopause, so that women can seek the help they may need and live this life stage fully. At the same time, we partner with healthcare professionals to share therapy best practices and change how we address women experiencing menopause, to support women holistically, beyond physical symptoms," said Jejoe Karankumar, Medical Director, Abbott India. (Jaideep Malhotra, former President of the Indian Menopause Society and Jejoe Karankumar, Medical Director, Abbott India) Read More► The Dos & Don'ts of Using Lemon on Your Skin

One of the best things you can do for yourself is to start a fitness programme. When you transition from couches to crunches, you feel revitalised and exhilarated. Physical activity improves brain health and lowers the risk of chronic diseases; it improves balance and coordination, strengthens bones and muscles, helps with weight management, and improves sleep quality and the ability to perform daily tasks. Going straight for the bench press on day one will be contrary to your expectation of instant six-pack abs and may lead to an injury. If you are considering starting exercising but, don't know where to begin, identify your level of fitness to know where to start and what to do at first. Here's a guide to help you start a routine and stick to it for the best results without straining yourself: Identify Your Fitness Level First, determine your level of fitness. You should have a firm grasp on how to fit yourself. To track your progress, you must first assess and record your baseline fitness score to establish a baseline for yourself. Record your pulse rate before and after walking one mile determine how long it takes you to walk or run a mile know how many push-ups you can do and measure your waist circumference and BMI. Before beginning an exercise routine, you should consult a fitness expert and have a physical medical examination. Identifying your fitness level is especially important for beginners who are new to strenuous physical activities because it can detect any health issues or conditions that may put you at risk. Design Your Fitness Program Exercising every day needs a plan that includes attainable steps and goals. Create a balanced routine and start with easy steps to follow, and then you can continue to raise the bar as your fitness levels improve. For instance, if your goal is to do a 5-kilometre run, start by building a plan that includes shorter runs. Slowly as you will climb up the ladders, build activities into your daily routine, try high-interval intensity training and allow time for recovery. Stick To It Replacing unhealthy behaviour with new healthier habits is an excellent approach to achieving your fitness goals. Therefore, stick to your exercise routine. Develop a habit and do it regularly. Make a schedule and exercise at the same time every day. As per the experts, one should exercise at least 150 minutes per week. Start slowly and let your body rest from time to time and choose a time that works best for you. Eat Healthily And Stay Hydrated Eat a healthy and balanced diet to boost your fitness programme. While carbs can fuel your muscles, replenish glycogen stores after exercise and assist with the absorption of amino acids into your muscles during recovery, proteins help improve muscle recovery, repair tissue damage and build muscle mass. In addition to this, consuming healthy fats help burn body fat and preserve muscle fuel during workouts, making your energy last longer. It is equally important to stay hydrated throughout the day for optimal performance. It also helps you recover and gets you ready for your next training session. Monitor Your Progress Conduct a personal fitness assessment every two months. You will come to know about a lot of things such as the need to increase exercise time to continue improving, or maybe you will find that you're exercising enough to meet your fitness goals. Remember that starting an exercise is an important decision. It can change your life and provide you with a sense of fulfilment. By planning it carefully and slowly achieving all your fitness goals you can establish a healthy habit that will lead to a healthy body and mind. (Dr. Siddhant Bhargava, Fitness and Nutritional Scientist and Co-Founder of Food Darzee) Read More► 7 Indoor Exercises to Keep You Fit During Monsoon

One of the best times of year to witness nature's full splendor is during the monsoon. However, monsoons are notorious for their never-ending spells of sickness and cold. One's immune system is tested though the entire season. And it doesn't stop there. There is always the possibility of contracting cholera, dengue fever, or other distressing ailments. So, how can one enjoy the monsoons as they should be while being safe and healthy? Good eating habits, exercise, and adequate rest are a few factors that can keep you safe during the rainy season. It doesn't end there. There is always the risk of contracting cholera, dengue fever, or other dreadful diseases. So, how can one truly enjoy the monsoons while remaining safe and healthy? Yoga and nutrition expert Garima Goyal recommends doing a workout session of 60 minutes a day to help you stay active and fit during the season. Garima further shares simple yoga exercises to help build strength, agility, meditation, relaxation, and focus. Padangusth Asana (Big Toe) Padangusth Asana is a foundational asana in Ashtanga Yoga. It is a basic standing position that incorporates forward bending. The asana is classified as beginning due to its easiness. Padangusthasana stretches every muscle in the body from head to toe. It relaxes the body and soothes discomfort. It is beneficial for flat feet, among other things. Padangusthasana is an excellent place to begin your yoga experience. Trikon Asana (Triangle Pose) Trikon Asana is derived from the Sanskrit terms 'Trikona' (three corners) and 'Asana' (posture). In trikonasana yoga, the practitioner spreads their legs apart without bending their knees, with their hands extended apart, producing a 90-degree angle between the upper and lower bodies. Trikon Asana yoga, also known as Triangle position exercise, is a standing posture that improves strength, balance, and flexibility. There are several variants in the trikonasana stages or processes. In general, it is divided into three types: Baddha Trikonasana, Parivrtta Trikonasana, and Utthita Trikonasana. Utkat Asana (Chair Pose) Chair posture, also known as "awkward chair pose" and "fierce stance" in Sanskrit, is a form of asana or yoga practice. Begin in a standing stance and bend your knees to lower your body as if you were sitting in an imaginary chair. This standing forward bend is part of the Vinyasa or Ashtanga yoga Sun Salutation routine. Chair posture strengthens your legs, upper back, and shoulders while also improving balance and flexibility. The chair position is a standing yoga practice that works the core. This strong stance may help you strengthen your legs, back, and shoulders. Bhujang Asana (Cobra Post) Bhujang Asana is derived from the words bhujanga (cobra or snake) and asana (position). Cobra Stretch is another name for Bhujangasana. Suryanamaskar (Sun Salutations Position) and Padma Sadhana incorporate this pose. Do you wish to tone your stomach but lack the time to go to the gym? Are you exhausted or anxious as a result of an excessive workload? Bhujangasana, also known as Cobra Stretch, is a great way to cure these and other issues while sitting (or lying down) at home! Bhujangasana, also known as the Cobra Pose, is performed while laying on your stomach. It stretches your body (particularly your back) and rapidly melts your tension away! Vriksh Asana (Tree Pose) Vrks Asana is a Sanskrit noun that combines the terms Vriksha and Asana. The Sanskrit term for a tree is Vriksha, whereas the Sanskrit word for posture is Asana. As a result, this is known in English as Tree Pose. Vrikshasana is a standing fundamental yoga position. Furthermore, in Hinduism, Sages utilised this stance as a form of austerity or Tapasya. In a seventh-century CE rock temple in Mallapuram, a man performs a position akin to Vrikshasana. As a result, this is an old yoga stance. Shishu Asana (Child Pose) A child's pose, also known as balasana/shishuasana, is a beginner's position that aids in the relaxation of the mind and body. Balasana is derived from the Sanskrit words Bala, which means "young and childlike," and asana, which means "seat or sat pose." It is a vital resting posture that helps to quiet your senses. It is a fundamental yoga stance that teaches us that inactivity may be as helpful as action and doing. It's a chance to take a breather, assess your circumstances, and prepare to move on. Tad Asana (Mountain Pose) While Tad asana is one of the most fundamental yoga asanas, it is a challenge for all levels and delivers various physical and emotional advantages. Tadasana calms your body and mind, promoting inner tranquility. Maintaining alignment and body awareness is an ongoing effort. Standing firm, stable, and focused in Mountain Pose helps to improve posture, alignment, and balance. This can help with other yoga positions as well as your regular activities. Keep your practice new by always thinking of ways to change the stance. (Agency) Read More► Why Yoga and Walnuts Are Your Go-To Health Essentials