There are many ways to give a healthy start to the new year. Follow these tips:
Eat more Whole Foods: Making a conscious effort to fill your plate with more whole foods (such as vegetables, fruits, whole grains, legumes, nuts, seeds, and pure protein sources) and less processed foods is the easiest approach to start a healthy year (like bread, cheese, processed meats & pre-made frozen meals).
Choose a sustainable Diet: Rather than following fad diets that promise quick results while jeopardising your metabolism and mental wellness. Diets that you won't be able to maintain in the long run once you've reached your ideal weight without feeling deprived. Then worrying that your weight will return once you resume eating without a fixed diet is not worth the effort.
Choose a dietary plan that not only satisfies your objectives but also fits into your daily routine. Delivers slow but long-lasting benefits. It's a privilege to have a diet that may become your lifestyle rather than a "diet."
Where you may strike a balance between your social life and your occasional treats without jeopardising your progress or making you feel bad. Making long-term health a priority, developing self-awareness, and eating intuitively is your recipe to a "sustainable transformation".
Increase Vitamin D intake: Vitamin D supplementation is important not just for bone and immune system health, but it can also help avoid chronic health problems (such as heart disease, diabetes, and some malignancies) and even encourage hair growth. As a result, make sure to catch some sun for at least 15-20 minutes per day and complement with a vitamin D supplement (no more than 4,000IU per day).
Incorporate Movement Into Your Daily Routine: It doesn't matter if you're doing a workout, playing a sport, or simply going for a walk. For maximum functioning, it's critical to get your blood flowing and stimulate oxygen delivery to every region of your body. Make it a point to include some type of physical activity in your everyday routine.
Prioritize Sleep: We often end up preferring socialising above sleeping as overworking has become a badge of honour in our society. We push our bodies to extremes by depriving them of sleep and over-caffeinating them, which leads to anxiety and weakened immunological systems.
Sleep deprivation and poor quality sleep can cause major health issues like insulin resistance, neurological issues, weight gain, depression, and anxiety, to mention a few. As a result, it is critical that we obtain 7-8 hours of excellent sleep each night in order for our bodies to function at their best.
Reduce Stress: Stress is a major contributor to practically all health problems, from heart disease, obesity, and diabetes to digestive disorders (such as IBS, GERD, and gastrointestinal problems) and depression. Internal and external sources of stress are both possible. Although the ultimate goal should be to eliminate all stress.
However, while it is virtually impossible, you may reduce stress by engaging in activities such as meditation, yoga, deep breathing, exercise, counselling, or whatever else you enjoy to help you disengage from the outside world and reconnect with yourself. "Me time" is not a self-indulgent indulgence.
Form A Morning Routine: Having a morning routine is similar to showing up for yourself and prioritising yourself. It's the same as honouring yourself and prioritising your needs. Following a morning routine allows you to get your day off to a good start by allowing you to be in tune with yourself before dealing with the rest of the world. This way, rather of allowing your day to control you, you take charge of it.
Say Your Daily Affirmations: Speaking your daily affirmations aloud will not turn you into a narcissist, but it will help you stay on track with the proper energy and mindset. Positive self-talk has the ability to transform unbelief, self-doubt, negative thinking, and body shaming attitudes into gratitude and romanticising your existence. So don't dismiss the importance of positive affirmations.
Set Daily Intentions: Setting your daily aims has a lot more impact than you might believe. It opens up our receptivity, manifests, and sends out what we want to bring into our lives. Intentions provide us with a sense of direction as well as motivation and inspiration to attain our goals. Together, writing down your intentions and saying your affirmations for the day creates the most effective visualising tool for staying focused and committed to your goals.
Choose Passion Over Perfection: Stop doing things half-heartedly. As a result, you put in more effort and become frustrated. However, if you are enthusiastic about a job or work, you should be able to complete it with less effort and more joy.
Because you'll give it your all and put your heart and soul into it. You are defined by your passion. It elevates you and allows you to shine. (Veronica Kumra is a Holistic Nutritionist)
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Winters are one of the most splendid times of the year. Delicious baked goods, coupled with a cup of hot chocolate, are an absolute treat. The winter season brings us closer to family and friends over festive celebrations. Nevertheless, winters are harsh and can take a toll on one's health. While being in a festive mood, it is essential not to forget to keep yourself warm and watch out for potential infections.
The holiday season sees an exchange of many gifts. To enjoy the holiday spirit thoroughly, you must stay healthy. Turmeric is a magic ingredient that can be used almost in every dish and helps you to remain healthy. It works as an antifungal, antibacterial, and antiviral that works as an immunity booster.
Here are some exclusive benefits of adding turmeric to your winter diet:
Physical Ailments: Turmeric is a natural substance found on the earth. Its healing properties include relief from common winter sinus, painful joints, indigestion, and cold and cough. For instant relief, you can add a pinch of turmeric to drinks like milk and tea. Daily consumption of turmeric can also help control blood sugar levels.
Winters: The holiday season is a joyous time, and we tend to indulge in alcohol and other unhealthy food items. What we call "holiday weight" can be unidentified health issues by the end of the season. A hint of turmeric can go a long way towards improving liver function. Turmeric is an antioxidant that benefits the body from the inside out.
To survive the harsh winters, one must consume foods rich in fats and proteins. We also consume hot beverages that may be soothing but upset the digestive system. Turmeric adds flavour to food and aids digestion. Consuming food with turmeric also gives a healthy glow to your skin, as the body gets rid of toxins.
Ancient Medicine: Turmeric has been a part of Asian food items and Ayurveda for many centuries. The healing properties of turmeric, which are especially significant during the winter, are magical. The main benefit is that it is a natural antioxidant. It helps you cleanse your body of harmful substances.
Flu Season: The beginning of winter marks the onset of the flu season. In most Asian households, turmeric milk is a natural medicine. Many pregnant women also seek comfort in turmeric milk in the mild flu. Turmeric helps eliminate bacterial infection and provides relief to sore throats.
Turmeric is a household favourite throughout the year. It is not only a good condiment, but also a healer. Spicing things up with turmeric is wise since artificial flavours and chemicals are part of our food groups. The healing properties of turmeric were studied for its blood-thinning properties, reducing the risk of cancer and treating Alzheimer's. (Health tips by Yashna Garg, Nutraceutical Expert, ZeoNutra)
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Chronic inflammation caused by obesity may trigger the development of cells that break down bone tissue, including the bone that holds teeth in place, finds a new research.
The study, completed in an animal model, found that excessive inflammation resulting from obesity raises the number of myeloid-derived suppressor cells (MDSC), a group of immune cells that increase during illness to regulate immune function.
MDSCs, which originate in the bone marrow, develop into a range of different cell types, including osteoclasts (a cell that breaks down bone tissue).
"This research promotes the concept that MDSC expansion during obesity to become osteoclasts during periodontitis is tied to increased alveolar bone destruction," said researcher K.H. Kwack from the University at Buffalo.
"Taken together, this data supports the view that obesity raises the risk of periodontal bone loss," Kwack added.
Bone loss is a major symptom of gum disease and may ultimately lead to tooth loss.
Also known as periodontal disease, gum disease affects more than 47 per cent of adults 30 years and older, according to the Centers for Disease Control and Prevention.
For the study, published in the Journal of Dental Research, the team examined two groups of mice fed vastly different diets over 16 weeks -- one group, a low-fat diet that derived 10 per cent of energy from fat, the other group a high-fat diet that drew 45 per cent of energy from fat.
The investigation found that the high-fat diet group experienced obesity, more inflammation and a greater increase of MDSCs in the bone marrow and spleen compared to the low-fat diet group.
The high-fat diet group also developed a significantly larger number of osteoclasts and lost more alveolar bone (the bone that holds teeth in place).
Also, the expression of 27 genes tied to osteoclast formation were significantly elevated in the group fed a high-fat diet.
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While most people have been affected by Covid-19 infections, some have naturally resisted the infectious disease, despite clearly being exposed to the virus.
According to researchers at the University College London, understanding this mechanism of resistance can lead to the development of universal vaccines against the debilitating virus, the BBC reported.
In the study published in the journal Nature, the team closely monitored hospital staff during the first wave of the pandemic -- including by taking regular blood samples.
The results showed one-in-10 had signs of being exposed, but never had symptoms, never tested positive, and never developed Covid-fighting antibodies in their blood.
This Covid-immunity likely came from the body learning how to fight viruses. Part of their immune system was able to get on top of the virus before it managed to take hold -- what's known as an "abortive infection", the team said.
Blood samples showed these people already had (as in before the pandemic) protective T-cells, which recognise and kill cells infected with Covid.
Their immune systems were already "poised" to fight the new disease, Dr Leo Swadling, one of the researchers was quoted as saying.
These T-cells were able to spot a different part of the virus than the bit most of the current vaccines train the immune system to find, the report said.
Vaccines are largely aimed at the spike protein, which covers the outer surface of the Covid virus. However, these rare T-cells were able to look inside the virus and find the proteins that are necessary for it to replicate.
"The healthcare workers that were able to control the virus before it was detectable were more likely to have these T-cells that recognise the internal machinery before the start of the pandemic," Swadling said.
These internal proteins are very similar in all related species of coronavirus, including the ones that are widespread and cause common cold symptoms. It means targeting these proteins with a vaccine could give some protection against all coronaviruses and new Covid variants.
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Indians eat more fibre-rich plant based diet than people in the Western countries, reducing their risk of gut-related problems such as inflammatory bowel diseases like crohn's disease, Irritable Bowel Syndrome (IBS), colitis, and colon cancer, according to a research on Tuesday.
The international study, including researchers from the Indian Institute of Science Education and Research (IISER)- Bhopal, sought to understand the relationship between gut bacteria and inflammatory diseases.
"Increased intake of carbohydrate in the form of fibre such as wheat, vegetables, fruits and lentils, mostly found in Indian diet lowers the incidence of IBD, crohn's disease, colitis, colectral cancer, etc., than western diets that are generally meat-based," lead author Dr Vineet K. Sharma, Associate Professor, Department of Biological Sciences, IISER Bhopal, told IANS.
The human gut contains 300-500 types of bacteria that are necessary for our survival. These bacteria help in digestion, protect us from infections and even produce essential vitamins and neurochemicals.
Depending on the kind of bacteria that dominates the gut, human beings are generally classified into three "enterotypes" -- Prevotella, Bacteroides or Ruminococcus.
The study included 586 healthy samples from western and non-western populations including 200 samples from India, and 189 IBS samples from western populations.
The 200 gut samples from India were taken from people from several locations in -- Madhya Pradesh, Delhi-NCR, Rajasthan and Maharashtra, Bihar, and Kerala. It is also the largest gut metagenome study from India, as most such studies are largely based on the Western population.
The findings, published in the Nature's Biofilms and Microbiomes journal, showed that the Indian gut microbiome has the highest abundance of the Prevotella genus of bacteria, in particular, a species called Prevotella copri (P.copri).
This bacterium was also found to dominate the guts of other populations that consume a carbohydrate and fibre-rich diet, such as the Italian, Madagascarian, Peruvian, and Tanzanian. But, the gut microbiomes of people from Western countries like the US are dominated by Bacteroides.
Further, they found that P. copri is significant in the metabolism of complex polysaccharides and dietary fibres in non-western populations.
It is thus logical that this type of bacteria predominates the gut microbiome of the healthy Indian and non-western population that consumes a diet rich in plant-carbohydrates and fibres, Sharma explained.
"The proportion of P.copri in Indians is 30 per cent and can reach upto 60-70 per cent. Of the more than 1200 species of Prevotella, P.copri is the most abundant in Indian human gut," Sharma told IANS.
On the other hand, the guts of Western population were found to have other Prevotella species such as P. intermedia and P. nigrescens. These bacteria are usually found in the mouth, which points to a mouth-gut axis. These bacterial species are inflammatory and have high virulence and antibiotic resistance genes, making the Western population more susceptible to gut inflammatory diseases.
"Our insights would help in the development of new probiotics and prebiotics for different health-related conditions associated with the gut which is much needed for non-western populations," Sharma said.
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Although the world is recovering from coronavirus pandemic, we must not lower our guards and stay alert when it comes to hand hygiene to curb the spread of the deadly virus. But are we paying sufficient attention to our nail hygiene? Our nails are the index of well-being for our entire body. The manifestations of several critical diseases were first detected within the dirty nails.
The ignorance towards our nails becomes the breeding ground of harmful bacteria. These germs enter our body through our hands because in India we eat through our bare hands. Therefore, nail hygiene is crucial and without it hand hygiene is incomplete.
Practising good nail hygiene involves following a systematic process to ensure the longevity of our nail health. It includes ensuring that food particles, dirt and dust are not sticking to our nails and there is no build-up of nail bacteria. Thankfully, contrary to popular belief, it is not that difficult to maintain good nail hygiene. A little diligence, awareness and attention are sufficient to keep our nails healthy.
Avoiding Nail Hygiene Makes You Prone to Viral Infections
Due to constant negligence towards the cleanliness of the nails, many serious issues like bacterial and viral infections arise. Often these lead to serious health problems. Our hand hygiene is not perfect till the time we clean the undersides of our nails besides washing hands regularly. Most people don't mind sharing nail clippers with others. This is however an extremely unhygienic practice. When we don't share any of our personal hygiene products then why do we share our nail clippers? Nails harbour abundant germs, bacteria and viruses and sharing nail clippers is equivalent to exchanging those microorganisms.
Keep Fingernails Dry and Clean
It prevents bacterial and fungal infections from growing under our nails. It has been observed that prolonged exposure to water can break nails. It is always recommended to wear cotton-lined rubber gloves when washing dishes, cleaning or using harsh chemicals. In order to follow good nail hygiene, we have to be careful about our nail care products. Use a sharp stainless-steel nail clipper with a grime remover, that can remove the hidden germs and grime below the nails. Trim nails straight, then round the tips into a gentle curve. Always wash hands and under nails with soap and water after a nail clipping session.
Keep hands and nails moisturized to avoid the cuticles from overgrowing. Frequent use of nail paint remover, hand sanitisers and harsh soaps can result in the dryness of cuticles along with nails. Keep nails short, trim them regularly and wash hands for at least 20 seconds and then moisturize them, This will make the chance of diseases slimmer and can prevent any kind of viruses. KAI India nail clipper comes with unique features like 100 per cent stainless steel, nail filer, grime remover, nail tray and non-chromium coating making them safe and most effective for maintaining proper nail hygiene.
Here are some of the more ways through which we can keep our nail hygiene intact, thereby protecting it from the damage to nails:
Stay Away From Chewing Fingernails
It has the potential of damaging the nail bed as a minor cut can cause infection. Moreover, when we bite our nails, germs enter our mouths directly.
Be Gentle Towards Hangnails
Never pull off your hangnails. Rather, be gentle towards them and carefully clip them off. Stop using those products which are harsh on nails. Always go for acetone-free products.
Go for A Regular Nail Checkup
If you have a persistent nail problem, consult a doctor or dermatologist for an evaluation.
Do Not Share
Try not to share your nail clipper, as they contain germs. Wash the nail clipper with lukewarm water and wipe with a soft cloth. (Rajesh U. Pandya is the Managing Director of Kai India)
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