Want to keep healthy and avoid the scorching summer heat, which is a common concern at this time of year?
The summer heat is not only physically exhausting and uncomfortable, but it also puts us at risk for ailments like skin irritation, rashes, fever, dehydration, and food poisoning. While the summer heat is enjoyable, it is vital that we do not disregard our health. Extra care must be made to battle the heat and stay fit and healthy during this season.
Consume Plenty of Water: Summer heat and sweat can dehydrate your body, resulting in unfavourable health outcomes such as fever and chills. Drink at least 2 to 3 litres of water per day to keep yourself hydrated.
Take Precautions to Avoid Heatstroke: Another major issue that older adults face during the hot summer months is heatstroke. The main reason that older adults are more vulnerable to this is that their bodies do not adjust to temperature changes as quickly. High fever, nausea, vomiting, headache, and dizziness are all common symptoms of heatstroke.
Light and Comfortable Attires: In the summer, it is best to dress in breathable and lightweight clothing to keep your body temperature regulated in the hot sun. Instead of heavy clothing, choose natural fabrics such as cotton and linen.
Indoor Stays Are Best: Outdoor activities should be limited to the cooler parts of the day, such as early mornings before 11 a.m. or late evenings after 5 p.m.
Eat Healthy And Light: Consume small, frequent meals. Heavy meals with high carbohydrate and fat content generate a lot of heat in the body. Concentrate on fresh fruits and vegetables with high water content, such as oranges, watermelon, tomatoes, and so on.
Protect Your Eyes: Wear protective eyewear to protect your eyes from the harsh sunlight at work and at play. When going outside, wear sunglasses that block at least 99 per cent of UV rays.
Avoid Alcohol And Caffeine: Alcohol, fizzy drinks, and coffee can all dehydrate you quickly. If at all possible, try to limit your intake of these popular beverages, especially during hot weather. A good substitute is a plain or flavoured water.(Olivia Sarkar)
Read More► How to Balance Your 'Doshas' During Summer?
As part of its 'Illness to Wellness' campaign, ASSOCHAM had recently released India's largest primary healthcare survey report on the rising burden of non-communicable diseases (NCDs) in the country.
The report titled "Non-Communicable Diseases in India" covered 2,33,672 people and 673 public health offices across 21 states. It concluded that imbalanced diet is amongst the top three causes for the high rate of NCDs in India.
The study found that people were increasingly consuming diets low in legumes, milk, omega-3 fatty acids, vegetables, fruits, calcium etc, and were opting for foods rich in sugar and trans-fats.
The most common NCDs due to consumption of unhealthy diet included hypertension, digestive diseases, and diabetes. The prevalence of NCDs in India was found to be 116 per 1000 population.
ASSOCHAM has organized an Illness to Wellness webinar on 'Healthy Diet for Healthy Tomorrow' With the paramount objectives to cascade awareness and disseminate wisdom about healthy diets which can reduce risk factors and lead us to a healthier, happier, and prosperous life.
"In today's times, optimum nutrition is truly medicinal," said Dr Zubeda Tumbi (PhD Nutrition), Founder, HealthWatch Nutrition, Senior Clinical Nutritionist, Expertise in Weight Management & Metabolic Diseases, Certified Diabetes Educator, IBS FOD map certified in her special address.
She went on to say that switching to functional foods for therapy to protect, reverse, or remove an ongoing condition can assist relieve mental, economic, and financial stress.
Anil Rajput, Chairperson, ASSOCHAM CSR Council shared that issues related to our diet, weight and physical activity are the biggest public health challenges we are facing in current times.
Even though our policy makers are taking significant steps to inculcate a healthy food culture through interventions such as 'The Eat Right Movement', 'Task Force on Balanced and Healthy Diets', 'Poshan Abhiyan' among other, sustained action from all stakeholders will be critical to identify strategies for promotion of wholesome and healthful diet across all sections of the society.
Rajesh Kesari, Founder and Director, Total Care Control, Delhi-NCR moderated the session.
A balanced diet is a means to keep yourself fit and active, according to Dr Shabana Parveen, Group Team Leader, Clinical Nutritionist Clinical Nutrition & Dietetics Department Artemis Hospitals, Gurugram.
Healthy diet enhances the body performance, strengthens your immune system, and protects you from diseases like diabetes, high blood pressure, heart disease, stroke, and others.
Eat a variety of meals, such as whole grain cereals, ragi, bajra, jwar, entire legumes, beans, whole pulses, healthy fats, fruits, and vegetables, to get a wide range of nutrients. It's vital to eat a varied diet rather than relying on a single nutrient, she added.
She went on to say that all nutrients are necessary for performing bodily functions effectively. She advised to stay hydrated and active at all times.
Vinita Aran, Senior Nutritionist, Wellness Coach at Apollo Clinic, Andheri (E) Founder of Diet Clinic 'Eat your way to good health' shared her insights saying that people are forgetting about traditional and seasonal foods available in India which are a great source of nutrients. She said to include foods that are whole and nutrient dense in our diet for extra benefits. (agency)
Read More► Why Women Are More Likely to Die After Heart Attack Than Men
London: Want to stay young? Lifelong physical activity could protect against age-related loss of muscle mass and function, according to research.
The study, published in The Journal of Physiology, showed that individuals aged 68 and above who were physically active throughout their life have healthier ageing muscle that has superior function and is more resistant to fatigue compared to inactive individuals, both young and old.
This is the first study to investigate muscle, stem cell and nerve activity in humans, said researchers from University of Copenhagen.
"This is the first study in humans to find that lifelong exercise at a recreational level could delay some detrimental effects of ageing. Using muscle tissue biopsies, we've found positive effects of exercise on the general ageing population. This has been missing from the literature as previous studies have mostly focused on master athletes, which is a minority group," said lead author Casper Soendenbroe, from the varsity.
They found that elderly individuals who keep physically active throughout their adult life, whether by taking part in resistance exercise, ball games, racket sports, swimming, cycling, running and/or rowing had a greater number of muscle stem cells, otherwise known as satellite cells in their muscle.
These cells are important for muscle regeneration and long-term growth and protect against nerve decay.
In the study, 46 male participants took part and were divided into three groups: young sedentary (15), elderly lifelong exercise (16) and elderly sedentary (15).
They performed a heavy resistance exercise, sitting in a mechanical chair performing a knee extension movement to evaluate muscle function. The amount of force produced was measured. Blood samples were taken, and muscle biopsies were analysed from both legs.
The researchers found elderly lifelong exercisers outperformed both the elderly and young sedentary adults.
Importantly, the study showed that even a little exercise seems to go a long way, when it comes to protecting against the age-related decline in muscle function.
"This is an encouraging finding which can hopefully spur more people to engage in an activity that they enjoy. We still have much to learn about the mechanisms and interactions between nerves and muscles and how these change as we age. Our research takes us one step closer," Soendenbroe said. (agency)
Read More► Why Exercise Gets Harder The Less You Do It
लगातार मधुमेह (शुगर) के मरीजों की बढ़ती हुई संख्या को देखते हुए गुर्दे की बीमारी का खतरा बढ़ गया है। ऐसे में आयुर्वेद पद्धति से की जाने वाली चिकित्सीय व्यवस्था ज्यादा कारगर साबित होने वाली है। इससे गुर्दे स्वास्थ्य होंगे और मरीजों का जीवन भी आसान होगा।
चिकित्साविदों की मानें तो आयुर्वेद में वर्णित जड़ी-बूटियों के इस्तेमाल से लंबे समय तक गुर्दों को स्वस्थ बनाए रखा जा सकता है। बनारस हिन्दू विष्वविद्यालय (बीएचयू) के आयुर्वेद संकाय के डीन प्रोफेसर के. एन. द्विवेदी के अनुसार पुनर्नवा, गोक्षुर, वरूण, गुडुची, कासनी, तुलसी, अश्वगंधा तथा आंवला जैसी औषधियों के सेवन से गुर्दे की क्रियाप्रणाली में सुधार होता है।
इससे गुर्दे से जुड़ी बीमारियों का खतरा कम होता है और यदि कोई विकार भी हो तो उसे ठीक करने में सहायक होती है। इन्हीं जडी-बूटियों से बने आयुर्वेद फार्मूले नीरी-केएफटी(Neeri KFT) का मरीजों पर प्रत्यक्ष रूप से सकारात्मक प्रभाव देखा गया है।
उन्होंने बताया कि नीरी केएफटी प्रतिरोधक क्षमता बढ़ाकर किडनी को शक्ति प्रदान करती है। इसमें कुल 20 बूटियां शामिल हैं जिसमें से वरुण मरीजों में क्रिएटिनिन के स्तर को घटाता है। वहीं गोकक्षुरु, जिसे गोखरू भी कहा जाता है, यह नेफ्रॉन की क्षमता को बूस्ट करती है। जिससे गुर्दे की छानने की प्रक्रिया बेहतर होती है।
प्रो. द्विवेदी ने बताया कि मरीजों में यह देखा गया है कि नीरी केएफटी के इस्तेमाल से गुर्दा रोगियों में डायलिसिस का खतरा टल जाता है तथा जो डायलिसिस पर हैं, उनके डायलिसिस चक्र में कमी दर्ज की गई है।
पांच साइंस जर्नल- साइंस डायरेक्ट, गुगल स्कालर, एल्सवियर, पबमेड और स्प्रिंजर में प्रकाशित अध्ययनों के अनुसार नीरी केएफटी(Neeri KFT) का समय रहते इस्तेमाल शुरू हो जाए तो गुर्दों को फेल होने से बचाया जा सकता है।
नीरी केएफटी किडनी की सूक्ष्म संरचना और कार्यप्रणाली का उपचार करने में कारगर है तथा इसके सेवन से गुर्दे के रोगियों में क्रिएटिनिन, यूरिया और यूरिक एसिड की मात्रा में कमी आई है।
अध्ययनों में नीरी केएफटी ऑक्सीडेटिव और इंफ्लामेंट्री स्ट्रैस को भी कम करने में कारगर पाई गई है। शरीर के संक्रमण के खिलाफ लड़ने के लिए यह जरूरी है। ऑक्सीडेटिव स्ट्रैस तब होता है जब शरीर में एंटी आक्सीडेंट और फ्री रेडिकल तत्वों का तालमेल बिगड़ जाता है जिससे शरीर की पैथोजन के खिलाफ लड़ने की क्षमता घटने लगती है। जबकि इंफ्लामेंट्ररी स्ट्रैस बढ़ने से भी शरीर का प्रतिरोधक तंत्र किसी भी बीमारी के खिलाफ नहीं लड़ पाता है।
सेंटर फॉर डिजीज कंट्रोल (सीडीसी) की एक रिपोर्ट के अनुसार करीब 15 फीसदी लोग गुर्दे की बीमारी की चपेट में हैं। भारत में मधुमेह एवं उच्च रक्तचाप से ग्रस्त करीब 40 फीसदी लोग क्रोनिक किडनी डिजीज की बीमारी से जूझ रहे हैं।
यह भी पढ़े► किडनी के लिए संजीवनी बनी आयुर्वेदिक दवा नीरी केएफटी : अध्ययन
Healthy lungs bring vitality (Prana), that’s why Ayurveda refers respiratory system as Prana vaha strotas. Lungs are constantly working to provide healthy oxygen to the body for its proper functioning.
Just like other systems of the body, even the respiratory system is prone to wear and tear due to the increasing pollutants, toxins, and respiratory infections like COVID 19.
Role of Ayurveda to maintain healthy lungs:
This therapy includes the installation of herbal medication through the nostrils. You can do Nasya therapy on an empty stomach an hour before or after a shower or exercise. One should lie down with the head tilted back and put 5 drops of Nasya oil in each nostril. Nasya prevents nasal respiratory allergies, improves eye health, relieves fatigue, and alleviates Vata Dosha.
Gandusha/ Oil pulling
Humans may breathe through their nose and mouth as well. The nose has a filtering mechanism in preventing pollutants that entering the respiratory system.
But in case of mouth breathing, Gandusha or oil pulling helps to maintain a healthy oral cavity and acts as a barrier to prevent the entry of pollutants and toxins through the mouth.
Gandusha involves holding medicated oil in the mouth for 10-15 minutes and then spitting it out. It cleans the harmful toxins and bacteria and strengthens the mucous lining of the mouth and oral cavity.
Ura Abhyanga/ Massage
Ura abhyanga includes the application of medicated oils or sesame oil on the chest and back followed by hot fomentation or hot water bath. It helps to loosen the toxins and sticky adherent Kapha dosha in the lungs and expel them out thus maintain healthy lungs.
Facial steam with medicinal herbs helps to liquefy and melt adherent doshas and pollutants and expel them out an inefficient manner thus removing pollutants and toxins from the respiratory system. Facial steam can be taken by adding eucalyptus oil, camphor, and tulsi drops to cleanse and strengthen the nasal and oral cavity.
Follow Kapha reducing diet- avoid oily fatty foods, heavy to digest, dense foods, and fried foods. Consume warm water throughout the day. Avoid curd, cold drinks, ice-creams. Do not overeat or drink in excess, have light to digest and freshly prepared food and regular meals in time. Include herbs like cardamon, holy basil, pippali, liquorice, turmeric, etc in the diet to strengthen the respiratory and immune system.
Chyavanprash, Ayush Kwatha, and various other Ayurvedic medicines if taken as per the Ayurveda Physician’s advice can help to strengthen the respiratory and immune system and maintain healthy lungs and avoid respiratory infections and diseases.
These Ayurveda tips will not only help prevent illness but also help nurture and maintain healthy lungs so that they can perform to their utmost capacity each and every day.
Also, Read► Lung Cancer - Causes, Symptoms & Ayurvedic Treatment
Women across the country are aware of how nutrition is closely associated with skin health. The food we eat is as important as the products for our skin, as healthy glowing skin is hard to achieve on a poor diet even with the strictest skincare regime.
It is evident in the survey that highlights a shift in consumers' preferences towards a healthy lifestyle and natural alternatives for daily diet.
According to a recent survey conducted between 7th to 22nd December by YouGov, a research consulting firm, 72 per cent of women in India find healthy dietary changes as an important step for beautiful looking skin.
Overall, the results indicate that majority of the females prefer to snack on healthy and nutritious food items such as almonds and fruits as they recognize the beauty benefits of fruits and almonds in particular.
Talking specifically in terms of maintaining a healthy diet, most women see a consequent benefit of achieving beautiful looking skin with home meals, a fibre-rich diet and snacking on nuts like almonds.
Almonds have emerged as a top choice amongst Indian women as they associate Vitamin E with better skin health. Besides, the survey highlights the fact that 59 percent of women consume almonds on a daily basis, mostly soaked or raw. This makes almonds the most regularly consumed nut.
Females of the age group 30-39 and Millennials rate almonds highly on aspects such as wrinkle reduction, skin glow and skin protection. Whereas Gen X highly associates the consumption of almonds with the reduction of wrinkles.
This assessment is reinforced by their personal experience as they report having observed positive effects on skin after eating almonds.
In fact, those who have been consuming almonds for over 6 months report positive impacts such as skin glow and younger-looking skin more than those who started consuming almonds lately.
Commenting on the results of the survey, Sheela Krishnaswamy, Nutrition and Wellness Consultant, said, "It is great to see survey results indicating stronger adoption of the idea that a healthy lifestyle, including healthy snacking, can elevate one's skin health.
For years now, I have been recommending almonds as a natural healthy snack for better skin health. Almonds are known to be a rich source of antioxidant vitamin E and deliver essential fatty acids and polyphenols, which make them a great choice.
A recent study suggests that almonds can help improve facial wrinkles and skin tone, a finding that supports the belief that almonds promote skin health among survey participants. I urge women to include them into their daily diet, to support healthier skin."
The quantitative survey by YouGov aimed to assess the correlation between beauty and snacking, and understand women's snacking patterns for beauty benefits.
The survey was conducted amongst a sample size of 3,959 women in cities like Delhi, Lucknow, Ludhiana, Jaipur, Indore, Kolkata, Bhubaneshwar, Mumbai, Ahmedabad, Pune, Bangalore, Coimbatore, Hyderabad and Chennai. (N. Lothungbeni Humtsoe)
Read More► A Healthy Summer Diet
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