With people being contained to their homes this year as well, one may consider stepping up your workout routine. Aerobic exercises are not only beneficial to build strong bones, improve muscle strength, endurance and flexibility, but also to reduce the risk of heart disease, hypertension, stroke, diabetes and some cancers.
The benefits go beyond physical with research suggesting that it may improve your thinking and memory in just six months.
"Walking, running, bicycling, swimming and cross country are a few popular aerobic activities. To get the most out of your aerobic exercise, flexibility and strength training exercise should be worked into your fitness routine," says orthopaedic sports surgeon Vonda Wright, MD, FAAOS.
To strengthen your cardiovascular system, it is important to increase your heart rate for 20 to 60 minutes at your target heart rate each time you exercise. Exercising at your target heart rate ensures your body is exerting enough energy to reap the benefits. To accurately track how hard your body is working, calculate your target heart rate and track beats per a minute. A general calculation to determine your target heart rate is 220 minus your age.
"The FITT principle of exercise is an effective guideline to follow for aerobic activity," says Dr Wright.
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"Standing for frequency, intensity, time and type, the FITT principle can provides the building blocks for an optimal workout. No matter what you're trying to achieve or how your goals change over time-toning up, improving strength, speed, or endurance, or losing weight-you can seamlessly apply the FITT Principle to stay on track. The key is to keep your heart rate steady and to exercise to your fitness level in order avoid injury."
The American Academy of Orthopaedic Surgeons suggests these safety tips to eliminate injury while taking part in aerobic activity.
Consult your doctor. If you have a pre-existing condition, are overweight, a smoker or haven't been active in a while, consult with your physician before beginning a new exercise routine.
Wear appropriate shoes. When selecting a pair of running shoes, look for good shock absorption and construction that will provide stability and cushioning to the foot. Make sure that there is a thumbnail's width between the end of the longest toe and the end of the shoe. Buy shoes at the end of the day when your foot is the largest.
Warm up and stretch. Warm up with some easy calisthenics, such as jumping jacks. Continue with walking or light running for five minutes. Gentle stretching of the back, hamstrings can be helpful.
Cool down and stretch. Never skip stretching at the end. Stretching can help reduce muscle soreness and keep muscles long and flexible. Slowly and gently stretch after activity, holding each stretch for 30 seconds.
Hydrate. Even mild levels of dehydration can hurt athletic performance. If you have not had enough fluids, your body will not be able to effectively cool itself through sweat and evaporation.
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The year 2020 has been an eye opener in many ways. Not only did it lead to introspection in general, it also changed quite eating habits, fitness and cooking styles.
Cooking food is no longer a scheduled task just about cooking and eating, there is awareness, conscience awakening and science attached to it today. Right from raw vegetables, meat and even the oils that are used, consumers today have questions about what they are consuming, the source of raw materials, the formulation and production.
Oil is an essential ingredient used in Indian cooking be it for frying, stir frying, shallow frying, pan frying, grilling, barbequing, baking, kneadinge there isn't a component of cooking where oil doesn't feature, even if it means a slight drizzle. It's where it all starts and ends.
For generations, the traditional mindset in using a particular kind and brand of oil has had a very ehand me down' approach, something has been followed ritualistically until recently. Sunflower and Groundnut oil have constituted as majority in the cooking oil segment followed closely by Mustard oil.
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Today, there are a variety of cooking oils available in the Indian market and thanks to exposure to international standards and a whole new category of olive oils. Indian consumers are spoilt for choice but are they making the right one? How does one know the oil they've been using isn't doing more harm than benefitting? While there have been a few constants that have proven to be ideal choices for the palate and health, there are others whose properties are second to none but haven't gained wide spread popularity. One such variant is Olive Pomace oil.
Olive oil actually comes in a number of forms, colour, taste, and acidity level along with three variants: Extra-Virgin Olive Oil, Refined Olive Oil and Olive Pomace Oil.
Extra-Virgin Olive Oil is a cold pressed olive oil with acidity below 0.3 percent. Owing to its aroma and flavour, it is suitable for making salads, dressings, flavourings or condiments for salads, pastas, rice, vegetables, meat and fish. It is also rich in anti-oxidants when eaten in raw / cold form. However, it may not the right choice for typical Indian e high temperature - cooking.
Olive Pomace oil is, however, the right olive oil for Indian cooking. Because of its extraction process, Olive Pomace oil is stable at high temperatures and contains higher Tocopherol and Squalene than even extra virgin olive oil. Tocopherol and Squalene are forms of Vitamin E which have anti-inflammatory and anti-oxidant properties for the body and is great for skin. Other properties such as its fatty acid profile (eg. mono-unsaturated fatty acid) are the same as that jar of extra virgin olive oil that graces the aisle at the supermarket. In fact, it has the same composition as extra virgin olive oil. What's more, it is completely neutral in taste, therefore, making Olive Pomace oil liquid gold for healthy Indian Cooking.
Olive Pomace Oil is the perfect companion for desi food. It is a light oil with a neutral taste and flavour. Indian food encompasses a wide variety of regional and traditional cuisines and they all vary significantly from each other. Olive Pomace Oil can be used for all Indian cooking and the taste is quite incredible.
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While we face the second wave of the pandemic, it's prudent to stay fit, eat right and follow a healthy lifestyle. The choice of cooking oil plays a major part in this. Choosing an oil that has necessary fats and zero cholesterol that are helpful for weight loss and maintaining a low-calorie diet is what one needs today. Olive Pomace oil is 80 percent monosaturated that can lower the cholesterol level. Monosaturated fats are healthy fats with fatty acid profile (high MUFA) like other Olive Oils found in olive oil, avocados and certain nuts. Olive Pomace oil also brings the additional benefit of Vitamin E for better immunity and tissue repair with Vitamin K for better bone density and health.
It is a light, neutral in taste and healthier option than other edible oils, and is stable at high temperatures. This helps beat the myth that Olive oil is not good for Indian cooking. What's more, the great thing about Olive Pomace oil is that since it is absorbed less by food, it is great for healthy cooking and affordable at the same time, as it will be consumed less.
Apart from uses in kitchen, Olive Pomace oil can be used to treat skin problems and hair problems by using a little bit of it on the damaged scalp to treat dryness. Similarly, one can also use it in the bath to rejuvenate dry skin.
Olive Pomace oil is cost effective in comparison to the other grades of olive oil but when compared to the cost of regular soya bean, sunflower or the peanut oil, it is priced at premium.
So, the next time you go for grocery shopping, take a leap of faith and grab that can of Olive Pomace oileit's a health decision that's much overdue!
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When you spend considerable time in the scorching heat, it can cause detrimental effects on your health. As the body temperature increases, it leads to profuse sweating, signs of dehydration, sticky skin, tiredness, headache, dizziness, nausea, cramps, and a quick, weak pulse.
With majority of us currently staying at home during this summer amid the COVID-19 pandemic, staying on top of our health is a priority more so than usual. In order to survive the summer and its adverse effect on our health, we need to keep ourselves cool and healthy with a cooling and nourishing diet.
An adequate intake of water and avoiding food that is dry, salty and fried is essential. Additionally this 7-day calendar for helps care for your body during the peak of summer.
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Ash gourd is a great detoxifying agent, and is best when consumed early morning on an empty stomach. It is an excellent summer cooler and helps to hydrate your body. The juice can absorb all the toxins, germs and contamination that may have accumulated through the course of a day. It also has the potential to flush waste out of our body. Ashgourd juice can also be combined with lime and turmeric for added benefits.
Watermelon has high water content along with a good amount of lycopene, vitamin C, vitamin A, potassium, amino acid, antioxidants and is low in sodium and calories. It helps to lower inflammation and reduce oxidative stress. Remember, as watermelon is slightly acidic in nature, eating it on an empty stomach and late-night should be avoided. Serving size for an adult is two cups a day.
Muskmelon contains potassium which makes it beneficial for your blood pressure numbers. High fibre and water content of muskmelon also contributes to cooling down body systems and to manage blood pressure.
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Cucumber is inexpensive, packed with water and helps to detoxify your body overall body. It is an excellent coolant. This cool and crisp energizing green will stave off problems of constipation; enhance your immunity and tame inflammation while also calming sunburn. Along with cleansing your body, the presence of silicon and sulphur in cucumber is excellent to support hair growth and volume. The best way to consume cucumber is adding it in salads or drinking cucumber juice.
Yogurt and Buttermilk
Loaded with the goodness of healthy bacteria like Lactobacillus and Bifidobacterium, yogurt and other fermented food helps in brain development and is great to relieve anxiety. It also offers gut-friendly microorganisms that aid in the process of digestion during summers. Eating yoghurt helps in reducing chronic inflammation which is responsible for anxiety, stress, and depression. You can consume curd in the form of smoothies, buttermilk, sweet lassis and raita. Drinking buttermilk helps to cool down your body and improve metabolism. It is also loaded with vitamins, and minerals which help to restore your body's natural energy if you are feeling drained by the heat.
Coconut water benefits by maintaining electrolyte stability in your body. It's an exceptional summer drink to combat hot weather by keeping you hydrated, and also facilitates in boosting your digestive ability. Additionally, it helps to foster cell growth, regulates blood pressure and above all performs the function of a natural diuretic.
Herbs and spices are great to manage excess body heat. This includes Hibiscus tea, Chamomile teas, Mint juices, Amla juices; Orange juice, lime juice etc are very healthy during this season.
It is a vegan drink made from unripe green mangoes. Aam panna has a tangy, sweet taste, which can be flavoured with cardamom or mint etc. It is also rich in various acids, which help regulate the liver and fight diseases like jaundice. The black salt and jeera powder defines the digestive properties of aam panna, and mint helps in keeping the body cool, which makes it perfect for the summer season.
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There is no dearth of honey brands dotting the market shelves claiming to be pure, healthy and immunity boosting. Are all these products really as healthy as they claim to be? Is the honey you consume pure, unadulterated and unaltered from its natural state?
To ascertain the goodness of honey, one must know that honey is most beneficial and healthy when consumed in its most natural state. However, when the honey extracted from beehives is processed, heated and laden with additives, it not just loses its innate health benefits but may even become unhealthy to consume. So, if you want to consume honey for its myriad health benefits, it is raw, unprocessed honey you must look for.
Health Benefits of Raw Honey
Honey has long known to be a superfood with near miraculous medicinal properties. Ancient medical literatures from across civilizations show how honey has always been used as a healing agent. Among his diverse observations, the ancient Greek philosopher Aristotle also referred to honey as "good as a salve for sore eyes and wounds''. The benefits of ''madhu'' find mention in the Vedas, suggesting how our ancestors swore by its medicinal properties.
Modern research has attested to the fact that when consumed in its pure form, honey indeed has miraculous medicinal properties. Honey's antibacterial, anti-inflammatory, and wound-healing properties are well-known today. Pure honey also has immunomodulatory properties, implying that it helps modulate the body's immune system and boosts its immunity effectively. Growing evidence in recent years has indicated that honey when consumed in its purest form may also have potential anti-cancer benefits. The pollen derived by bees from the nectar of vibrant and diverse flowers helps improve digestion, vitality and longevity. It is rich in amino acids and may help achieve a series of health goals including weight loss, fighting off allergies, improving respiratory health and even provide anti-ageing benefits.
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Raw honey is also packed with phytonutrients and is antioxidant, antibacterial and antifungal in nature. In current times when the only way to really protect yourself from a contagious virus is to boost your immunity, a cup of pure honey-lemon tea can go a long way.
Unfortunately, a bulk of these benefits is lost when honey is subjected to processing, heating and pasteurization. Heavy processing kills its natural curative qualities and reduces it to a mere sweet tasting syrup. This is why it is not a given that the honey picked up from grocery stores is replete with all these health benefits.
Raw Honey vs Processed Honey
Raw honey is what is derived directly from the bees in its most natural form. Raw honey is neither heated nor pasteurized. It is not processed in any form and does not contain any additives. Rather, it comes laden with the immense benefits of bee wax and bee pollen. However, not all honey available in the market is in its natural raw and unprocessed state.
The process of mechanical filtration, pasteurization and bottling does significantly improve the texture and appearance of honey but it also kills most of its benefits. Pasteurized honey can increase its own glycemic index which in turn has adverse effect on diabetics. Heating honey not only deteriorates its quality but also results in a loss of essential enzymes and nutrients. Worse still, the principles of Ayurveda suggest that when cooked, the molecules of honey produce toxins which contribute to health problems such as congestion, obesity, indigestion, respiratory diseases and blood glucose imbalances.
Unfortunately, most of the mass-packaged honey we get in our local stores is preheated and severely processed. On the other hand, some producers also replace honey with sugarcane, corn or rice solutions while many beekeepers replace the honey in the hive itself with sugar substitutes. A study conducted by a leading Indian environment watchdog recently threw up startling revelations. It concluded that a number of leading honey brands in the country were adulterated with sugar syrup.
What to look for while buying honey?
If you are out to buy honey for its health and immunity boosting benefits, it is raw and unprocessed honey that you should look for. At Conscious Food, we source honey from the Shivalik hills of the Himalayas using age-old eco-friendly honey-extraction methods that preserve its natural goodness and nutrients. It is then bottled and shipped to ensure every spoonful is as pure and fresh as can be.(Shivranjani Gupta, Chief Marketing Officer, Conscious Food)
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<br>However, making healthy food a part of your diet can be difficult, due to several reasons. For instance, snacking has increased considerably during the present lockdown, not only at evening chai breaks, but also in between meals to power through the day. Given the paucity of time, we end up looking for options that need less effort. While we all know that it is necessary for us to make mindful choices in current times, juggling between work-from-home and family duties makes it difficult to put health first.Making small changes in daily cooking can go a long way in making your diet healthy, without adding any extra burden on you. An easy step is to use the right cooking oil. You may ask, why cooking oil?If you think about it, cooking oil is one of the ingredients, which we probably use while cooking almost every meal, and among all options, it carries highest calorie per gram. In effect, using the right cooking oil can make every meal a bit healthier. Now when we think of cooking oil, the first thing that comes to our mind is to reduce the usage of oil, however just that might not be sufficient.Nutritionist Nmami Agarwal breaks it down.Cooking oils are fats, and just like protein, carbohydrates, and vitamins, are very important macronutrients. Cooking oil typically consists of 3 types of Fatty Acids: Monounsaturated Fatty Acid (MUFA), Polyunsaturated Fatty Acid (PUFA) and Saturated Fatty Acid (SFA). As per guidelines from National Institute of Nutrition, healthy oils should have a good balance of all three fatty acids. Most single seed cooking oils available in India which we normally use, are unfortunately rich in either MUFA or PUFA.This is the reason doctors and nutritionists ask you to keep changing your oil. But unfortunately, just alternating between different oils without understanding the fatty acid ratios of individual oil will not help you get the benefit you seek.A great way to get the right balance of MUFA and PUFA easily, is to use blended oils. Blending is a scientific process that cannot be achieved at home by just mixing oils; the oils are carefully chosen in ratios that are scientifically tested, so that we get the benefits of individual oils as well as the right fatty acid profile. These oils offer a lot of health benefits.Blended oils combine the benefits of two oils, to provide a synergistic effect, which helps to build immunity. It is also great for your heart health, as it helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL). They also have a high smoke point making it ideal for all types of cooking (frying, sauteing, etc.). Some of them also come with LoSorb Technology that help food absorb lesser oil, keeping it light on your stomach. There are many options of blended oils available in the market like Saffola, helping with heart health and overall health.(N. Lothungbeni Humtsoe can be contacted at email@example.com)--IANS<br>lh/tb/
A large number of recovered patients from Covid-19 have encountered heart problems and even patients with existing heart problems have felt its effects. The virus can lead to heart injury, heart failure, stroke, and damage to your heart say, doctors.
"People with heart problems, diabetes, high blood pressure, and other co-morbidities fall into the high-risk category as they get sick from Covid. The virus not only affects the lungs and the brain but your heart as well. There is a steep rise in post-Covid patients with cardiac issues like breathing problems, chest tightness and pain, sudden palpitations, heart attack, myocarditis, swelling of the heart, low pumping capacity, heart failure, blood clotting, and arrhythmia (abnormal heartbeat). The reason behind heart damage can be attributed to high levels of inflammation in one's body. As the body's immune system tackles the virus, the inflammatory process damages some healthy tissues, including the heart," said Pramod Narkhede, Cardiologist, Apollo Clinic, Pune.
Narkhede added, "Covid infection impacts the inner surfaces of one's veins and arteries that lead to blood vessel inflammation, damage to small vessels, compromising blood flow to the heart and even other parts of the body. Once you spot signs like dizziness, light-headedness, sudden palpitation, hypertension, vomiting, sweating, and shortness of breath then consult your doctor."
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Narayan Gadkar, Consultant Cardiologist, Zen Multispeciality Hospital, Chembur, highlighted, "If there is plaque build-up in the arteries then the virus will lead to a heart attack. That is why one's with Covid are at a higher risk of a heart attack. Covid caused mortality and morbidity in patients with heart disease. Covid has led to cardiac injury in people who were free of any heart disease. There will be an advancement of heart disease in people with pre-existing heart conditions. Patients with dilated cardiomyopathy need to take enough care as it can also worsen after Covid-19."
Gadkar added, "Or even if you have uncontrolled hypertension then your arteries will be damaged owing to the high blood pressure. Covid will directly attack one's heart and you will have serious complications as your heart muscles are already under stress owing to the high blood pressure. This will lead to inflammation of the heart muscle that is myocarditis due to the overactive immune response produced by the body owing to the virus. Thus, heart failure can occur in such a situation. Covid-19 could presage heart failure that is a chronic, progressive condition wherein heart's ability to pump blood throughout the body declines at a rapid rate."
Those who have developed chest pain post-Covid recovery or those who have minor heart problems already and got infected with Covid-19 should go for cardiac tests to determine the functioning of the heart, the doctors say.
It is the need of the hour to embrace a healthy lifestyle and take care of your heart. Don't forget to go for regular follow-ups, too. Try to take care of your heart by exercising regularly, eating a well-balanced diet, and adhere to Covid protocol.
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