Staying fit and healthy is essential for living life to the fullest. But there are times when we all get sick, such as when the seasons change. But did you know that there are certain techniques to keep the sickness at bay regardless of many other circumstances? This can be accomplished by eating the correct foods.
Many factors contribute significantly to the prevention of illness. According to Dr. Rohini Patil, MBBS, and CEO of Nutracy Lifestyle, making the following adjustments in your life will help you avoid being sick as frequently.
Having 3 Balanced Meals a Day
Skipping meals can become a huge mess for you if you are working throughout the day. The main function of the meals themselves is to sustain energy. A well-balanced diet will keep you energetic throughout the day. Include fruits, vegetables, whole grains, and calcium in your meals as these reduce your heart disease risk by maintaining blood pressure and calcium will keep your teeth and bones strong. You can get calcium from dark green vegetables like kale and broccoli.
Walking 30 Mins Every Day
Walking is a great form of exercise that moves every muscle in your body. chances are you feel fatigued through the day if you are looking for a lifestyle change. Walking helps in lowering cholesterol and blood pressure, which leads to heart diseases. It not only improves brain performance and productivity but also is a great way to destress. You don't have to run or play, just walk for 30 minutes and you'll see changes in your life. It helps you in strengthening bones and boosts muscles. Starting small with a daily walk is the best way to do so.
Water is a very essential mineral for the body. It is vital for sustaining a healthy body. It helps in regulating body temperature, keeps those joints well lubricated, prevents infections, and ensures your organs function optimally. Drink at least 2 liters of water every day. If you are not fam with plain water, add lemon, mint, and cucumber to it.
Prioritizing Mental Health
Numerous factors like heavy workloads, long shifts, lack of physical and psychological safety, lack of social support, and many more can be the reason behind your stress. These can have a negative impact on your health and lifestyle. Stress can increase your blood pressure, obesity, and heart disease. It also causes depression which will impact your health badly, so the best thing you can do is avoid stress. Taking stress won't change anything, just relax and solve your problems calmly.
Good Quality Sleep
You might have heard that it's necessary to take 8 hours of sleep every day but rather than just 8 hours of bad sleep get a good quality of sleep. Don't compromise your sleep ever. Maintain a proper schedule or time and never have heavy meals at night. Proper sleep decreases the risk of heart ailments, depression, and obesity.
Nothing happens overnight, everything takes time. Making changes in your daily lifestyle can be tough for you but you have to be realistic. Good days and bad all are part of life, maybe sometimes you are very strong and sometimes you don't even want to get up from bed. You need to stay on track and be consistent. Try with small changes and surely it'll become your habit. (N. Lothungbeni Humtsoe)
Read More► 3 Lifestyle Tips for Balancing Vata Dosha
Every person's body contains three active energies, according to Ayurveda. These energies control various processes, including controlling the mind, the body, and diseases you are likely to contract or the diet you ought to eat.
One of these energies is the Vata dosha, which controls bodily motion and motion-related processes. Ayurveda holds Vata accountable for our capacity for both physical & mental adaptabilities. It controls our nervous system, bones, and hearing. It is the energising force of the body and mind. Here are three lifestyle tips:
Include almonds in your diet: In general, sweet, sour, and salty foods are excellent for balancing Vata. These tastes are regarded as a medicine for correcting Vata imbalance in Ayurveda because they increase qualities of warmth, moisture, and heaviness/groundedness to encourage regular digestion and balance Vata.
For a healthy body constitution, it's generally advised to consume foods that satisfy all six tastes (sweet, sour, salty, pungent, bitter, and astringent). Almonds are one of the foods that can help balance Vata Dosha.
Almonds are typically referred to as "Vatada," "Badam," or "Vatma" in Ayurvedic texts. They are considered "madhura," or sweet, and have "Snigdha," or unctuous properties, and are known as "Vatahara" and "Pitta kara" in terms of their action on doshas (Dosha Karma).
Almonds work best to calm the Vata dosha due to their after-digestion sweet and warming qualities. In addition, they support all seven dhatus (tissues), especially Shukra dhatu, and lubricate the skin and microcirculatory channels (reproductive tissue).
Practice Yoga: Yoga that calms the Vata dosha can balance all the doshas and provide radiant and beaming health. The asanas that are better suited for Vata balance should naturally becalming. These poses help alleviate anxiety symptoms and correct imbalances, such as bodyaches and constipation.
Some of the asanas you could practice every day include Uttanasana (Standing Forward Bend Pose), Paschimottanasana (Seated Forward Bend Pose), Balasana(Child's pose), Supta Virasana (Reclined Hero Pose), Dhanurasana (Bow Pose) and Ustrasana(Camel pose).
Adding Ashwagandha to your diet: Several naturally occurring herbs have Vata-optimisingproperties. The herb ashwagandha is renowned for its many Ayurvedic health advantages. Vata dosha imbalance is typically the cause of stress, which frequently manifests as irritability, insomnia, and fear.
According to studies, by balancing Vata, taking Ashwagandha powder lessens the signs and symptoms of stress and anxiety. Ashwagandha, usually taken as a powder, can be diluted with water or warm milk and honey. Although it is always recommended to consult your ayurvedic physician for its accurate dose before consumption. This combination supports the reproductive system, builds strength, and balances Vata when taken before bed. It also promotes sound sleep patterns. (Dr. Nitika Kohli is an Ayurveda Expert)
Read More► Newborns' Skincare Guide
Among the many benefits of maintaining heart health include the ability to live a long life, relieve symptoms of depression, and reduce the chance of dementia. According to a proverb, "With a healthy heart, the beat carries on." The path to a healthy heart is broken down by Luke Coutinho, Holistic Nutrition and Lifestyle - Integrative and Lifestyle Medicine, Founder of You Care.
Tips to Keep Your Heart Healthy
Emotional Health: Today emotional health is a no.1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response which results in the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, and inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc.
Vitamin Breathing: One deep inhale and exhale is all it takes to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantly. This makes a regular practice of deep breathing an extremely heart-healthy habit.
Anti-Inflammatory and Antioxidant-Rich Foods: The main reasons behind heart attacks are not cholesterol but inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. Inflammation and oxidative damage are caused by the free radicals from the food that we eat, the air that we breathe, and several lifestyle choices that we make. Foods like turmeric, ginger, garlic, and black pepper - are potent foods to curb inflammation. Additionally, eat an array of differently colored fruits and berries when they are in season.
Prioritize Sleep: Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser. The heart is a muscle and it requires recovery. Lack of sleep also increases insulin resistance, blood pressure, and inflammation.
Stay Active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. The risks of heart attacks are more in people who live inactive lifestyles. Walking, yoga, Zumba, and trekking are extremely beneficial exercises for the heart.
Cut Out Smoking: Both active and passive smoking is toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals emitted from cigarette cause plaque build-up in the arteries. It also depletes several vitamins and minerals and hardens the arteries.
Get more raw food in your diet for its fiber and antioxidant intake.
10 foods that will help your heart stay young and healthy
Good Quality Oils: like coconut oil, pure A2 Gir cow ghee, and mustard oil help boost good cholesterol and fight inflammation.
Omega 3-Rich Foods: Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It helps in curbing inflammation, heals arterial walls, and boosts HDL while lowering LDL. E.g.: fatty fish, flax seeds, walnuts, and chia seeds to name a few.
Beetroot: for its ability to act as a vasodilator and high antioxidant content.
Garlic: for its inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.
Organic Tea (black, white, oolong, matcha): for its high antioxidant content, especially EGCG. Also, research now finds that it holds potent cholesterol-lowering properties and can prevent plaque build-up in the arteries.
Fruits Like Grapes, Pomegranate, and Berries: for their high antioxidant content.
Vitamin E-Rich Foods: for their ability to curb inflammation, fight free radicals, cell repair, and heal arteries. It's a must-have for people who are exposed to cigarette and industrial pollution. E.g.: sunflower seeds, unsalted peanuts, avocados, almonds, and sesame.
Magnesium-Rich Foods: for their ability to boost cardiac muscle health, and blood pressure. E.g.: all nuts and seeds, green leafy vegetables, cacao.
Potassium-Rich Foods: plays a role in every heartbeat. It manages blood pressure, and cardiac muscle contractions and keeps the heart rhythm steady. E.g.: banana, avocados, pumpkin.
Vitamin K-Rich Foods: for high antioxidant properties and preventing calcification of arteries. E.g.: green leafy vegetables, broccoli, prunes, avocado.
Foods to Avoid
Refined Sugar and Refined Carbohydrate Intake: Both of them can contribute to inflammation, spike blood sugar levels and thus increase the risk of a heart attack. Also, excess of both could lead to elevated triglyceride levels. On the other hand, complex carbs like dosas, idlis, rotis, hand-pounded rice, etc are all healthy carbs and can be included in your diet for good health and preventing the risk of a heart attack. People who give up on such complex carbs end up being deficient in Vitamin K2 - which can result in the calcification of arteries.
Refined Salt: Refined salt and MSG can create inflammation in the body, elevate blood pressure and cause water retention thereby burdening the kidneys. One can opt for Himalayan pink or rock salt after they keep their health professional in the loop.
Refined Oils: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is harmful to health as it leads to inflammation and oxidative stress in the body.
Processed and Packaged Foods: Processed and packaged foods too are causative to increased rates of heart attacks and stroke. This is again because this packaged and processed food is prepared with low-grade refined oil which increases oxidative damage and inflammation in the body.
Excessive Tea and Coffee, Alcohol: Overconsumption of tea, and coffee can aggravate or cause acidity and inflammation, more so if the beverage contains sugar, cream, and other additives. Alcohol too can raise bad cholesterol, cause inflammation and elevate blood pressure.
Read More► Walnuts For A Healthy Heart
In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year.
Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic
Q. How do walnuts help your heart health?
Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.
1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function.
3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern.
4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme.
Q. What is the ideal portion of walnuts one should consume?
Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness.
Q. What is the best time of the day to eat walnuts?
Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep.
Q. Five simple ways to include walnuts in your daily diet
Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them
Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip
You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3
Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks
Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie
We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )
Read More► Fasting With Diabetes?
Dr. Priyanka Bhusari Oka
B.A.M.S., PGDHM, PG Integrative Dietetics
The fast-paced lifestyle of today’s urban population has led to various health conditions due to poor lifestyles and dietary choices. Ayurveda as well as Modern Medicine have described diseases that arise because of living an unhealthy, sedentary life. The onset of disorders ranging from Obesity, Insulin Resistance, High Cholesterol levels, Hypertension to Infertility, Skin diseases, etc. have become very common, especially in the young adults of the age group 30-35 years. These diseases have two main causes, poor nutritional intake, and lack of physical activity. There is a dire need for nutritional intervention to prevent and reverse such lifestyle disorders. Interestingly, Ayurveda, an age-old medical science emphasizes prevention being the best choice over therapeutic measures.
Some common lifestyle disorders:
Diabetes Type 2
Hair and scalp diseases
Ayurveda and Lifestyle Disorders
Ayurveda mentions all the lifestyle disorders which are prevalent in recent times are a result of misuse of Santarpana, which is over nutrition. Overnutrition ends up increasing Kapha Dosha and as a result, increases Kleda, which vitiates the normal functioning of Dhatus especially Rasa, Rakta, Mansa, and Meda. This imbalance causes blockage in the regular functioning of the Agni and channels of microcirculation and results in Vyadhi or disease. An action plan that improves the functioning of Agni and thereby all the Dhatus and Doshas effectively reverses diseases.
Ayurvedic Nutrition: Ayurveda believes that if the diet is wrong, medicines will not be useful and if the diet is perfect then there is no need for medicines. This is a strong and powerful statement that is applicable to today’s lifestyle. Poor diet and lifestyle practices are the leading cause of a plethora of diseases. Ayurveda recommends eating a balanced and nutritious meal. Meals should consist of six tastes or Shad-Rasa, namely,
Madhura - Sweet
Amla - Sour
Lavana - Salty
Katu - Hot, Spicy
Tikta - bitter
Kashaya - Astringent
All types of foods can be categorized based on these six tastes. Each taste denotes a specific type of food group which can be corelated with modern nutrition. A holistic and integrative approach of personalizing the diet based on an individual’s age, BMI, Prakriti, digestion capacity, and current health condition is ideal. Only Ayurvedic nutrition can cater to the wholesome health of an individual.
There are certain rules for eating and lifestyle mentioned in Ayurveda and following those helps in improving digestive fire known as Agni and effectively, absorption.
Eat only when there is a true sense of hunger
Eat only when the previous meal is digested
Do not eat stale, under-cooked food
Meals should always be fresh and warm. No reheating
Drink water only when there is a true sense of thirst
Do not lie down immediately after meals
Make lunch the biggest meal of the day
Do not stay up late at night unnecessarily
Exercise daily as per half your capacity
Ayurvedic nutrition is a customized dietary guideline that by itself acts in a therapeutic way. Including Ayurvedic nutrition along with medicinal intervention goes a long way to reverse any lifestyle disease. Even after the medicines are stopped, following this sustainable dietary practice becomes a part of the lifestyle.
Read More► Monsoon Diet And Precautions For Pregnant Women
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:
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.
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.
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
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