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)
Read More► 10 Smart Tricks to Drive Away Dandruff This Winter
The winter comes with its own set of hassles. New moms have to be careful because they have to take care of themselves and their babies. It becomes imperative to protect babies from the harsh season.
The immune system of newborn babies is developing, which makes them susceptible to respiratory infections. But, you can take preventive measures to keep your child warm and safe. Newborn babies need extra care until their immune system becomes stronger to protect their bodies from the harmful effects of viruses and bacteria that usually become more active in the winter season. A drop in the temperature can aggravate different processes in the body, therefore, moms need to take extra care of newborn babies during winters.
New moms can follow the given tips to take care of their little ones and protect them from the harmful effects of harsh winds blowing outside.
Keep The Temperature Warm in The Baby's Room
Use a portable heater in the baby's room to keep the temperature warm. The air becomes dry due to the excessive use of a heater. Therefore, keeping a humidifier to balance the moisture levels.
The baby's skin is very sensitive and the harsh, dry, and cold air can make the skin dry. Therefore, apply a good moisturizer to keep it soft and smooth. Choose a moisturizer made of milk cream and butter, especially for children. This will keep the skin of your baby soft.
Massage is important to keep your baby's skin soft and healthy. Massage helps to improve the blood circulation in the body that helps in boosting strength. Use a natural oil to massage the body of your child. Make sure the room is warm where you massage the baby.
Avoid Using Heavy Blankets
You can comfort your baby by laying a light blanket to keep your baby warm. Avoid using a heavy blanket to cover your baby during winters because your baby would not be able to move his arms and legs while sleeping. In this process, your baby may pull it up on its face and this can cause respiratory distress. Thus, use a light blanket and keep the room temperature optimum.
Dress Your Baby Comfortably
Choose comfortable dressing for your baby. Avoid wrapping your baby in thick sweaters, gloves, and socks. This will restrict its movement and he/she will become irritable. Choose clothes depending on the room temperature. The clothes should cover his/her baby but should not restrict movement. You can use light gloves and socks to cover your hands and feet to keep your baby warm at night.
Breastfeeding is the most important activity that can keep your baby healthy. Breast milk consists of required nutrients and antibodies that will enhance the immune system of your baby and will protect him/her against diseases. During breastfeeding your baby will feel warm and cosy that will also give him comfort.
Maintain Proper Hygiene
Mothers should be careful when handling newborn babies in winters. You will be the first point of contact for your baby. Therefore, make sure you keep yourself clean and healthy. Wash your hands before handling your baby. Germs can easily enter your baby's body through your dirty hands. Therefore, make sure you wash your hands or sanitize them before attending to your baby. Also, ask visitors to wash their hands.
Take Care Outdoors
If you want to take your child outdoors make sure it is not freezing temperature. Take your child out for fresh air only if the temperature is not too cold and remember to cover your baby properly before taking them out. Taking your baby out will help to give fresh air and will improve their health.
Common Issues That May Arise in Newborn Babies During Winters
Winter brings flu and other viruses that can easily spread and affect anyone. Common issues that may arise in newborn babies during winters include the following:
Parents can take care of their newborn babies from various diseases that may affect them in the winters in the following ways:
If your baby suffers during the winter season, you should consult a paediatrician.
You can give a homemade solution if your baby suffers from a cold. Check with the doctor and you can only give a saline solution or nasal drops.
Keep your baby well hydrated. Keep breastfeeding your baby and also give water if necessary.
Cuddle your baby lovingly and give him warmth along with other precautions.
In the first winter, you can take preventive measures to take care of your little ones and keep them safe. Maintain proper hygiene and keep your house warm. Avoid visitors if your child is not feeling well.
How often to give a bath to your baby in winter?
It is not necessary to give a bath to your baby every day. You can bathe your baby after 2-3 days in winter. You can sponge bathe your newborn every other day in winter.
Check the temperature of the room before giving a bath to your baby. The room temperature should be warm and comfortable for your baby.
Check the temperature of the water. Make sure the water is not too hot or cold. The temperature of the water should be right for the body of your baby. Check the temperature by touching the water with your elbow or wrist.
Use mild soap and shampoo to bathe your baby in winter. Also, apply oil and moisturizer to the skin to keep it soft and prevent skin allergies. (Dr Anil Batra, Director, Pedeatrics, Madhukar Rainbow Hospital)
Read More► Top 10 Winter Skincare Swaps
आयुर्वेद में शारीरिक व्याधियों के लिए त्रिदोषों को प्रमुख कारक माना गया है। वात, पित्त और कफ के असंतुलन से त्रिदोष उत्पन्न होता है। ऋतुकाल के हिसाब से यदि आहार-विहार में परिवर्तन न किया जाए तो यह असंतुलन और अधिक बढ़ जाता है। मसलन शीतऋतु में पित्त दोष कम होता है लेकिन कफ दोष बढ़ने की संभावना बढ़ जाती है। लेकिन आयुर्वेद के कुछ कारगर उपायों को अपनाकर सर्दियों में अपने स्वास्थ्य की रक्षा की जा सकती है। आइए ऐसे ही कुछ उपायों के बारे में संक्षेप में जानते हैं।
आयुर्वेद की मदद से सर्दियों में स्वास्थ्य की देखभाल - Health care in winter with the help of Ayurveda in Hindi
सर्दी-ज़ुकाम - ठंढ के मौसम में सर्दी-जुकाम होना आम बात है। यदि गले में खराश और सर्दी ज़ुकाम आदि जैसी समस्या आपको हो जाए तो तत्काल 1 छोटा चम्मच अदरक में थोड़ा-सा शहद और काली मिर्च पाउडर मिलाकर मिश्रण तैयार करें। फिर इस मिश्रण को आधा सुबह और आधा रात में सोते समय खाएं। इससे राहत मिलेगी।
एसिडिटी और कब्ज़ - सर्दियों में अग्नि तेज रहती है और कई बार ज्यादा खाने - पीने की वजह से एसिडिटी और कब्ज की समस्या पैदा हो जाती है। ऐसी स्थिति में जब सीने में जलन या एसिडिटी की समस्या महसूस हो तो रात को सोते समय आधा कप ठंडे दूध में आधा कप पानी मिलाकर पीने से एसिडिटी की समस्या दूर होती है। दूसरी तरफ कब्ज़ की समस्या है तो खाने के 2-3 घंटे बाद लगभग 1 छोटा चम्मच ऐलोवेरा के गूदे को 1/2 कप गुनगुने पानी के साथ रात में सोते समय खाने से कब्ज़ दूर हो जाएगा। इसके अलावा सोते समय 1 छोटा चम्मच ईसाबगोल की भूसी को दही में मिलाकर खाने से भी पेट साफ़ होता है। लेकिन ध्यान रहे कि चिकित्सकीय परामर्श के बिना लंबे समय तक इसका सेवन नुकसानदेह साबित हो सकता है। गर्भवती स्त्रियों को इसका प्रयोग बिल्कुल भी नहीं करना चाहिए इससे गर्भस्राव हो सकता है।
जोड़ों का दर्द - सर्दियों में कई लोगों को खासकर बुजुर्गों को घुटने, पीठ या हाथ में दर्द बना रहता है। इसके लिए तिल के तेल में लहसुन की कलियां,अदरक, अजवाइन डालकर पकाएं और फिर उसे प्रभावित हिस्सों पर लगाएं। दर्द में आराम मिलेगा। (मूलतः दैनिक भास्कर में प्रकाशित)
यह भी पढ़े ► बीमारियों का कारण है विरुद्ध आहार
Winter skincare and summer skincare regimens are poles apart. The products that work for summer certainly don't do the trick in winter, and how you use your products too is very different.
Here are the top swaps you need to introduce in your beauty regimen for the cold season:
Utilize Lukewarm Water
When the temperature drops, it's very tempting to take a hot shower. However, if you care about your skin, you should avoid them. Instead, shower and wash your face with lukewarm water. Hot showers quickly dry your skin, and if you don't moisturise it right away, your skin can develop cracks and winter eczema.
In the winter, whether inside or outside, the air is drier. As a result, water evaporates quickly from your body. So, you must keep your skin hydrated. You can also control the humidity in your home by installing a humidifier. This will undoubtedly keep your skin happy.
Choose Skin Care Products Carefully
What makes your skin happy in the summer can make it sad in the winter. As a result, you should adjust your skincare products accordingly. Using gentle skincare products is the key to healthy, glowing winter skin. To avoid stripping your skin's natural moisture barrier, use cleansers that contain moisturisers. If you have acne or breakouts, use ceramides, hyaluronic acid, hydration serums, and glycerin-containing products to help repair your skin's moisture barrier.
Avoid Exfoliating Very Regularly
Exfoliating the skin aids in the removal of dead cells. You must exercise caution during the winter months because your skin's barrier is already compromised due to the dry and cold weather. Exfoliating your skin once a week is sufficient; this aids in skin regeneration and product absorption. You should also exfoliate depending on your skin type. Exfoliate your skin lightly if you have very dry skin. Once a week is sufficient if you have a combination of oily skin.
Moisturize Often, Especially Your Hands
The pores and skin in your palms have fewer oil glands compared to the pores and skin on every other body component. That's why moisture escapes from your hands speedy, making them prone to cracks and itchiness. Follow a moisturizer before you leave home.
Take Care of Your Feet
Pick out glycerin-primarily based creams and petroleum jelly to moisturize your feet. Additionally, make sure you exfoliate the pores and skin of your feet every so often in order that it could soak up the moisturizer without problems.
Maintain A Daily Skin Care Routine
It doesn't have to be fancy. Right here's very simple and easy skincare recurring that all of us can comply with to preserve their skin happy all through the winter. Cleanse your skin once or twice a day, ideally within the morning and earlier than going to bed. After washing your face in the morning, follow a light day by day moisturizer to lock the moisture in. Use a heavy moisturiser or overnight cream at night. This should be executed on damp pores and skin due to the fact simply-washed pores and skin absorbs moisture better.
Wear Sunscreen Even on Cloudy Winter Days
Applying sunscreen in the harsh winter weather is just as important as it is in the summer. Don't be fooled by darker, dreary winter days, either. UV rays from the sun can penetrate clouds and cause damage. Apply a moisturising, broad-spectrum sunscreen with an SPF of 15 or higher to all exposed areas of your body before going outside.
Balm For Your Lips
Rather than using lip colours that take away your lips' natural beauty, keep your pout pretty with moisturising lip balms that come in colour.
The Presence of Serum Versus The Absence of Serum
Serums are thinner in consistency and contain hyaluronic acid, making them one of the best winter skincare products. It does not give up easily and adheres to the surface of your skin to provide deep and long-lasting hydration. It is also anti-ageing and should be applied before moisturiser. (Karan Bhaskar Skincare & Makeup Expert, Clinique India)
Read More► Get Your Skin Winter Ready
Rashes, dry and flaky patches of skin are some of the most prevalent skin issues during winter. As the intake of fluid decreases during the winter, dehydrated skin becomes a battleground for various skin issues. Therefore, it's essential to prepare our skin well ahead of the harsh winters. Homemade DIY treatments might work, but they are not all that helpful in solving all your winter skin problems.
Let's put a focal point on what our skin needs during winters:
In winter, we often feel that our skin does not need exfoliation because we haven't stepped out much. But, in reality, winters give rise to dead skin cells. This in turn clogs the follicles and acts as a barrier to the radiance of the skin. Therefore, exfoliate your skin twice a week to get rid of the dead skin buildup. Exfoliation also helps to boost the effectiveness of serums and moisturisers, thereby helping to maintain the perfect level of hydration.
Look for The Right Moisturizer
Beating the chilly winter air is equally as tough as escaping the summer heat. You have to find the right moisturiser that locks in the essential oils in your skin for a longer period of time. Ensure that you are applying that moisturiser twice a day. If you have extremely dry skin and hands, you can opt for an oil-based moisturiser during the winter. Water-based moisturisers are great for summer, but in winter they are not effective as they dry up your skin too often. You can select from shea butter to rich green tea and even rejuvenating fruit butters for intense hydration.
As hyaluronic acid comes with truck loads of benefits, including skin hydration, anti-wrinkle agency, healing agent, and antioxidant, skincare experts across the globe suggest that hyaluronic acid is the best way to maintain hydration during winter. It is suited for all skin types, and skin experts recommend that one should look out for hyaluronic acid-based products when their skin requires hydration. Profhilo has added a new and popular treatment that has gained popularity in recent times. It works by injecting hyaluronic acid into the skin's layers, resulting in visibly hydrated, healthy, and rejuvenated skin.
DIY Facemask for Winters
Face masks can hydrate your skin, remove the dirt and help in improving the pores of the skin. Applying honey and malai (milk cream) facemask is one of the best natural moisturising creams that you can apply on your skin to make it supple and soft. Honey helps to clear your skin off the bacteria that are responsible for the growth of pimples and acne on your face. Mix a tablespoon each of milk cream and honey in a bowl and mix them well. Apply the mixture on your face and skin and leave it for about 15 minutes before rinsing it off with lukewarm water. Pat dry your skin and see the result. (Dr. Chiranjiv Chabra, Cosmetic Dermatologist, Director Skin Alive Clinics)
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Winter is the time to bask in the sun, stroll around the lanes and devour all the great delicacies. While indulging in all these activities, parents should remember that their little ones need more protection during this season. Winter days come with a lot of smog, and when temperatures are really chilly outside. A mask is something that can protect a baby from various environmental hazards and also protect the little nose and mouth from the harsh winds during the winter season.
A mask specially designed for kids: A mask has become a clothing accessory over the last couple of years, and people tend to wear them for longer hours. When buying masks for children, the first thing for parents to understand is that the masks made for adults are not suitable for children. There are masks available on the market which are specifically designed for kids in the age group of 3-6 and for kids in the age group of 7-12 years.
Choose suitable mask material: Always look for a material that is soft enough to not irritate your child's sensitive skin. The ideal mask should have six layers of filtration, and the innermost layer is recommended to be made of soft fabric that is breathable for kids. The ear loops and noseband should be flexible and adjustable in order to fit the child's face properly and provide protection from dust, pollution, and germs.
Breathable factor: The breathable factor of a mask is important for every individual, considering the longer usage span. Children's daily routines are more active when compared to adults; they run, they play, they fight, and they enjoy being outdoors, which increases their breathing level. Thus, it becomes more important for a child to wear masks under which they can breathe properly, encouraging them to wear them for a longer period of time.
Filtration Efficiency: While considering the entire comfort factor, parents must not ignore the filtration capacity of a mask. The pandemic has added to the ongoing pollution hazard, seasonal viruses, dust, pollen, and other harmful particles in the environment, making parents more cautious while selecting the right mask for their babies. It is always important to choose a mask with at least 95 percent filtering efficiency of > 0.3 microns when releasing the child into the outdoors.While you may find many masks on the market mentioning various layers, it's important to check that the mask has layers of melt-blown filters inside to give your child effective protection against germs and pollution.
Colourful masks: The biggest challenge for parents these days is to make sure that their kids are wearing masks all the time. To make this easier, choose a mask with cheerful designs and decorations that the kids can relate to and will encourage them to wear it.
Re-usable masks: Another factor that people consider while choosing a mask is the price. The market has a range of masks that are expensive and can be used only once. The expenses are always on the higher side with a child at home, as a parent always wants the best for their baby. To balance out the budget, it is advisable to choose a re-usable mask that is re-usable at least up to 25 washes without affecting the 95 percent filtration efficiency.
With the spread of smog, parents have become more cautious when it comes to protecting their babies. Every parent knows what is best for their babies, and with a little research and effort, they can never go wrong with their choices. Rajesh Vohra, CEO, Artsana India (Chicco)
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