17 Nov, 2016
7 Tips to Help Children Develop Healthy Habits Good habits are best established in childhood. You can help your child develop healthy habits which will bring lifelong benefits for them. Here are few tips. Praise your child for healthy habits they adopt and healthy food choices they make, at the same time do not reward them with video games and junk food for a job well done. Limit video game, computer time and TV to 1 to 2 hours per day. These habits leads to bad lifestyle. Couple it with junk food and you have the recipe for childhood obesity and other lifestyle diseases. Physical activities are very important for your children's health. Make sure that your child is active/plays at least for an hour each day. Practice having at least one meal together with your family. When you sit with your child to eat, there are less chance of your kids eating wrong foods. It also helps strengthen your bond as you can spend quality time with them. Appreciate your children when they adopt healthy habits. Don’t be too critical of them if they munch on unhealthy food. Show by example. If they see you having too much screen time and eating unhealthy food, they would want the same for them. Set realistic goals for your children so that they can adopt easily. Small steps and small changes can make a big difference in your children's health. Support your child's interest, make your child feel comfortable to discuss their interest and help them attain healthy habits.
16 Nov, 2016
10 tips for a healthy lifestyle Here are 10 tips for a healthy lifestyle, follow these simple mantras to get healthy lifestyle. Never skip Breakfast When we wake up in the morning, energy levels are low in our body so start your day with healthy breakfast. Include fruits and dairy into your breakfast Drink lots of water Drink at least 8 glasses of water per day to stay hydrated. Also drinking more water fills up your stomach so you can avoid eating more. Get enough sleep Sleep plays a very important role in improving physical health and longevity. Like food, water and oxygen, sleep is necessary for your body. You feel good all day when you have a good night's sleep. So make sure you get at least 7 to 8 hours sleep per day. Exercise Exercising daily increases life span, lowering the risk of diseases, and helps to lose weight. It helps to be fit and healthy. Cut down intake of sugar and processed food Sugar doesn't contain any essential nutrients, it contains only calories. Sugar is bad for the teeth and also increases bad cholesterol in your body. Processed food is not good for health because it has added preservatives. High amount of salt content present in processed food leads to high blood pleasure and heart disease. Keep the intake of sugar and processed food low. Get Social Get social and make new friends. If your social circle is not big enough, join classes such as dance classes, aerobics, music classes, tennis, and scuba diving, to keep you healthy, fit. It even helps you achieve new skills. Take care of your oral health Brush your teeth twice daily. Chewing sugarfree gums and rinsing mouth after each meal helps to reduce tooth decay and improve overall oral health. Find your passion...and follow it. One of the keys elements to be happy is to find a vocation, right job or habits that brings joy to your life. Do what you like and do it often. It makes you happy and healthy. Always choose fresh food over prepacked foods Prepacked foods are convenient but they cost more and are often not healthy. Always go for fresh and natural ingredients. Don’t take stress Stress suppresses your immune system, and makes you get sick easily and also damages the brain cells which in turn are responsible for long term memory formation. Take some time out for yourself and enjoy life.
17 Nov, 2016
Habits to help you live longer Making few changes in our lifestyle can help us to live longer. Unhealthy habits like smoking, drinking alcohol, not exercising and eating too much junk food affects significantly on our life span.We can change these unhealthy habits and adopt few healthy habits to keep our body looking good and feeling young for long. Do not overeat Studies have shown that limiting calories lowers the production thyroid hormones in our body which slows metabolism and speeds up the aging process. Do not overeat and eat food in smaller portions. Run 10 minutes a day Running at least 10 minutes a day increases life span and reduces the risk of heart diseases. It also helps lung and heart function better. Quit smoking Smoking causes many diseases like cancer, breathing problems, stroke and also asthma. It’s not too late to quit this bad habit. Quitting smoke can improve your health. Get enough sleep Lack of adequate sleep may increase the risk of diseases like type 2 diabetes. Obesity and early mortality are also associated with lack of sleep. So get 6 to 8 hours of sleep every day. Stop drinking soda The phosphoric acid present in soda restricts body’s ability to absorb calcium. This can lead to osteoporosis, cavities and bone softening. Phosphoric Acid when interacts with stomach acid, slows digestion.
21 Feb, 2018
Lifestyle plays an important role in treating your high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay or reduce the need for medication. Here are a few risks with the way we lead our lives and the changes you can make to lower your blood pressure- What is the actual risk associated with cholesterol? It has been demonstrated conclusively that high blood pressure is a major risk for the onset of diseases of the arterial system and that, lowering cholesterol levels reduces the risk of heart attack and stroke. As in the case of high blood pressure, often the presence of high cholesterol levels in a patient is in line with the presence of cardiovascular diseases already observed in other members of the family. There are some drugs, called statins, that can lower cholesterol levels, but in general, the doctor asks the first thing to change diet by reducing the intake of foods rich in cholesterol, mainly dairy products and poultry and certain types of meat. What is the actual risk associated with smoking? In short, the risk is very serious and probably just as important as high blood pressure. If you smoke 20 cigarettes a day and you have high blood pressure, quitting smoking could theoretically cut the risk in half. If it is too difficult to quit, at least try to reduce the number of cigarettes per day to 10. It has been established through research that the risk of high blood pressure increase by almost 150% due to smoking. What is the actual risk associated with salt? In short, the risk is very serious and probably just as important as high blood pressure. If you smoke 20 cigarettes a day and you have high blood pressure, quitting smoking could theoretically cut the risk in half. If it is too difficult to quit, at least try to reduce the number of cigarettes per day to 10. It has been established through research that the risk of high blood pressure increase by almost 150% due to smoking. What is the risk associated with being overweight? Those who have weight problems also have a blood pressure higher than a thin person; a weight loss diet can help to lower blood pressure. In the case of obese people, it can be difficult to measure the blood pressure accurately because of the circumference of the arm. What is the actual risk associated with alcohol? It is harder to treat high blood pressure in people who consume high amounts of alcohol. If alcohol consumption is moderate, about 20 units a week for men and 14 units a week for women then generally, it does not have an effect on blood pressure. Blood pressure and diabetes? Often diabetic patients also have elevated values of blood pressure. In these cases, it is very important that the blood pressure is kept strictly under control because the damage caused by high blood pressure is accentuated by the presence of diabetes. The doctor prescribes in these cases, therefore, an effective therapy to not only control diabetes but also high blood pressure. Is it important to engage in physical activity? Most people with high blood pressure can lead a perfectly normal life, paying attention to risk factors and in some cases resorting to drugs. Therefore, whether you lead an active lifestyle or a sedentary, your doctor will advise you to devote time to physical activity. Physical activity has mood enhancing qualities and this can significantly improve your chances of recovering sooner.
02 Feb, 2018
The so-called emotional eating, on one hand, makes us feel satisfied, on the other hand, cause some serious problems to our health. Many emotional eaters feel trapped and eat to regain a sense of control over their perceived powerlessness. Emotional eaters can also eat because you are angry. Loneliness is another reason why emotional eaters seek comfort in food. Many people may feel more alone at night when you are less likely to be in the midst of people. Food provides comfort and many emotional eaters try to fill the void with food. If you come home from work and feel stressed, you tend to seek food for comfort and relaxation. The fear and uncertainty is another reason you overeat. When you are fearful, you can see the food as a ‘reliable’ friend. Therefore, it is important to distinguish the real need of food to that of purely emotional needs. Below are some suggestions to appease the psychological hunger. Keep Food Out Of Sight And Out Of Mind Sometimes, when we see a dish that we like, we are tempted to eat it, even if, in reality, we are not hungry. To avoid this emotional eating, we can keep the food in the fridge or in a cupboard away from our sight. In this case, the saying ‘out of sight, out of mind’, really works: the more the food will be out of our sight, the more we forget to have it in the house. Say No To Junk Food Junk food (candy, chocolate, ice cream, confectionery etc.) should be limited as much as possible. The easiest way to avoid overeating is to not buy high-calorie foods and sweets. When we go to the grocery store, in fact, it is good to resist buying these foods. Keep Yourself Busy If you are a person who eats when they are bored, then try to avoid boredom, dedicating to activities that interest you. For example, you can do something useful or pleasant; clean the house, take a walk, go shopping, go out with friends, dedicate yourself to exercise, read a good book, watch a movie, or simply get out of the house so as not to give into the lure of food. Chew Gum Chewing gum, at times, can keep us so busy that we forget to eat. Moreover, it helps us to prevent the desire for sweets and high-calorie foods. Stay Active When we’re bored, we can try to practice healthy exercises that will allow us to relax and achieve important results. Usually, after an intense workout, your body will want to eat healthy and nutritious protein-rich foods that strengthen your muscles. Replace The Food When we’re bored, we can try to replace the bad food with something healthier and more enjoyable. Among the interesting activities that can engage and preserve us from emotional hunger, there are: reading books, watching movies, shopping and so on. Among the alternatives to high-calorie foods, however, we must not forget concentrates of fruits and vegetables (the so-called smoothie), low-calorie snacks, yoghurt, crackers and cereals. Keep A Food Journal Maintaining a food journal can be helpful. If you eat in the evening, begin to write the foods that you eat and your feelings at the time. With a diary, you may begin to notice a pattern of emotional eating. Identifying these feelings and learn to cope with these feelings in a different way before you reach for food as a source of comfort.