Tag: health

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Food Health Lite Blogs

Prefer for healthy snacking

Evening snack recipes made from oats are gaining popularity due to their nutritional properties. It contains a lot of protein, fibre, and iron. Wholegrain Oats are extremely versatile; they easily combine with your favourite evening snacks, keeping you fuller and energised throughout the day…reports Asian Lite News

Snacking is an essential part of Indian culture. We drool just thinking about snacks with our evening Chai. A quick nibble and a delicious snack revitalise us, but we get so caught up in the daily work grind that we neglect ourselves and our needs.

Because most of us are so caught up in the rat race of life, work has become so demanding that the concept of self-care has been pushed to the bottom of the priority list. People’s self-awareness has increased in recent years, so we are now focusing on self-care not only to maintain a healthy lifestyle, but also to thrive in a multi-tasking work environment. The realisation that practising self-care is critical for one’s physical, emotional, and mental well-being has resulted in an increase in wise lifestyle choices. We are, after all, what we eat, and making mindful snacking choices becomes an important part of our self-care routine.

As a result, the best way to practise self-care is to indulge in a snack that is both chatpata and nourishing. Though Samosa, Pakode, and Chaats are at the top of the list of “India’s Favorite Snacks,” there are many nutritious snacking options that are equally appealing.

Evening snack recipes made from oats are gaining popularity due to their nutritional properties. It contains a lot of protein, fibre, and iron. Wholegrain Oats are extremely versatile; they easily combine with your favourite evening snacks, keeping you fuller and energised throughout the day.

Here are some flavoursome snacks made from Masala Oats that do not require a lot of time to prepare and are delectably appetising by Celebrity Chef Kunal Kapur:

Masala Oats Parantha

It is a delicious snack for your refueling session. It can be combined with Saffola Classic Masala taste, a great combination of chatpata flavours that melt in the mouth. Slice some onions on the side to add to the mixture, along with salt and pepper. This delectable dish can be enjoyed with a homemade raita to balance out the spiciness. Then combine it with some hot Kesar Pista milk to calm and warm you up and help refresh your mind.

Masala Oats Bhel

It’s perfect for evening snack and can be prepared in no time. To make Oats bhel, in a pan combine Masala Oats and Poha in a broad non-stick pan and dry roast them on a medium flame for 5-mins. Once ready, top it with roasted peanuts, onions, tomatoes, potatoes, and green chilli paste, salt and lemon zest and toss it well. Serve it with watermelon juice and enjoy the hot summer snack.

Masala Oats Bhurji with Bun Pav

For the hard worker, a relaxing break is a must. To make the most of the ‘me time’ what’s better than prepare our comfort snack food Masala Bhurji? Let’s spice it up with peas, carrots, onions and pepper and coriander along with Masala Oats’ flavour boost. This dish can be paired with evergreen mint chutney to make the perfect mid-break snack. Finally serve it with fresh bun pav and brew a ginger tea with brown sugar for energy to make it through another working session.

Snacks make our boring day special. They uplift us and get us going. They save us from a bad day and they make fun with friends even more fun. These delicacies are our little treats and it’s time to make them guilt-free. Saffola Masala Oats is an easy to make dish that can be prepared in no time. Available in a variety of flavours like Classic Masala, Peppy Tomato, and Veggie Twist, it includes natural veggies and delicious masalas that will leave you wanting more.

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Health Lite Blogs

Important health check-ups for men

Blood pressure is the pressure exerted by your blood on the walls of blood vessels. A high BP puts you at risk of various health conditions like heart disease, kidney disease, and stroke…writes Dr Vidyashankar P

Most people underestimate the significance of regular examinations. Our hectic and unpredictable lifestyle frequently prevents us from seeking routine preventive care. People usually only come when they are seriously ill. In fact, health surveys show that men are less likely than women to visit doctors. Men over the age of 50 should have a yearly physical examination, while those under the age of 50 should have one every three to five years. Even if you feel healthy, it is critical to have regular check-ups because they help to diagnose disease early and reduce the risk of complications.

5 important health check-ups for men:

The doctor will determine which tests to perform and how frequently they should be performed based on the individual’s health conditions. The following tests are recommended for the general population.

* Blood sugar: Risk factors for developing high blood sugar levels include family history of diabetes, obesity. The risk of getting diabetes increases as you grow older. Regular screening for diabetes using fasting, post prandial and HbA1C is recommended for individuals above 40 years. With the family history of diabetes, the screening on a regular interval should be started even as early as above 30 years. Monitoring the blood sugar levels is important to reduced end organ damage. Uncontrolled diabetes increases the risk of heart disease, kidney damage, eye problems and neurological problems.

* Lipid profile: All adults over the age of 35 should get their cholesterol checked every 5 years. You might need to begin screening as early as 20 years of age if you have certain risk factors such as diabetes, smoking, a body mass index above 30, family history of stroke, or first-degree relatives who have had deranged cholesterol levels.High cholesterol levels can increase the risk for heart disease and stroke. People with cardiovascular disease risk factors should monitor cholesterol levels more frequently.

* Blood pressure: Blood pressure is the pressure exerted by your blood on the walls of blood vessels. A high BP puts you at risk of various health conditions like heart disease, kidney disease, and stroke. It is very easy to check your BP at home with the help of automated apparatus. A normal blood pressure level is less than 120/80 mmHg. As the dietary modifications happening due to cultural changes in the society, the onset of hypertension is seen in young adults. Hence adults above age of 18 should have their BP checked at least once. People with comorbidities like diabetes, heart disease or kidney problems should have their blood pressure checked more often.

* Prostate-Specific Antigen (PSA) Test: About 1 in 8 men will be diagnosed with prostate cancer during his lifetime. It is one of the top ten leading cancers for men in India. Prostate cancer screening can help identify cancer early on, when treatment is most effective. It is done with a simple, widely available blood test called Prostate-Specific Antigen (PSA) Test, sometimes combined with a digital rectal exam (DRE) to feel the prostate for abnormalities. It is recommended for all men above the age of 50 years on a yearly basis. Individuals with a family history of prostate cancer should begin screening at the age of 40.

* Thyroid-stimulating hormone (TSH): Thyroid hormones control the metabolism and contribute to our overall energy levels, nerve functions, and much more. Any irregularities with the thyroid can lead to various health problems and cause weight gain, lethargy, exhaustion, or fatigue. TSH test is done to find out how well the thyroid is working. High and low TSH can affect fertility in men.

Elderly men over the age of 50, as well as individuals with risk factors for heart disease, should have a yearly echocardiogram and treadmill test to screen for heart disease. Diabetic patients should have a yearly kidney disease screening with a Creatinine and urine test. Individuals who exhibit high-risk behaviour should be screened for sexually transmitted diseases.

The theme of this year’s Men’s Health Week is “Building Healthy Environments for Men and Boys.” The emphasis is on providing a safe and welcoming environment for men’s mental and physical health. Men are more prone to certain disorders than women. The above tests are extremely helpful in the early detection of men’s health problems.

(Dr Vidyashankar P, Lead Consultant – Nephrology & Transplant Physician)

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Food Lite Blogs

Egg really a rich source of dietary cholesterol?

“More studies are needed to verify the causal roles that lipid metabolites play in the association between egg consumption and the risk of cardiovascular disease,” he added…reports Asian Lite News

Study has found that how moderate egg consumption can increase the amount of heart-healthy metabolites in the blood.The findings were published in the journal, ‘eLife’.

Eggs are a rich source of dietary cholesterol, but they also contain a variety of essential nutrients. There is conflicting evidence as to whether egg consumption is beneficial or harmful to heart health. A 2018 study published in the journal Heart, which included approximately half a million adults in China, found that those who ate eggs daily (about one egg per day) had a substantially lower risk of heart disease and stroke than those who ate eggs less frequently.

Now, to better understand this relationship, the authors of this work have carried out a population-based study exploring how egg consumption affects markers of cardiovascular health in the blood.

“Few studies have looked at the role that plasma cholesterol metabolism plays in the association between egg consumption and the risk of cardiovascular diseases, so we wanted to help address this gap,” explained first author Lang Pan, MSc at the Department of Epidemiology and Biostatistics, Peking University, Beijing, China.

Pan and the team selected 4,778 participants from the China Kadoorie Biobank, of whom 3,401 had a cardiovascular disease and 1,377 did not. They used a technique called targeted nuclear magnetic resonance to measure 225 metabolites in plasma samples taken from the participants’ blood. Of these metabolites, they identified 24 that were associated with self-reported levels of egg consumption.

Their analyses showed that individuals who ate a moderate amount of eggs had higher levels of a protein in their blood called apolipoprotein A1- a building-block of high-density lipoprotein (HDL), also known as ‘good lipoprotein’. These individuals especially had more large HDL molecules in their blood, which help clear cholesterol from the blood vessels and thereby protect against blockages that can lead to heart attacks and stroke.

The researchers further identified 14 metabolites that are linked to heart disease. They found that participants who ate fewer eggs had lower levels of beneficial metabolites and higher levels of harmful ones in their blood, compared to those who ate eggs more regularly.

“Together, our results provide a potential explanation for how eating a moderate amount of eggs can help protect against heart disease,” said author Canqing Yu, Associate Professor at the Department of Epidemiology and Biostatistics, Peking University.

“More studies are needed to verify the causal roles that lipid metabolites play in the association between egg consumption and the risk of cardiovascular disease,” he added.

“This study may also have implications for Chinese national dietary guidelines,” added senior author Liming Li, Boya Distinguished Professor at the Department of Epidemiology and Biostatistics, Peking University.

“Current health guidelines in China suggest eating one egg a day, but data indicate that the average consumption is lower than this. Our work highlights the need for more strategies to encourage moderate egg consumption among the population, to help lower the overall risk of cardiovascular disease,” he concluded. (ANI)

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Food Lite Blogs

Good food for good health

They also deliver bone strengthening calcium and other minerals like iodine and manganese (which help in maintaining proper functioning of the thyroid gland) and copper, zinc, vitamin B and vitamin E, all of which are extremely essential for us to stay healthy…reports Asian Lite News

Humans are becoming more aware of what they consume and how it affects them as the world becomes more health conscious. The food we eat have a direct impact on our mental and physical health. Some bite-sized foods provide concentrated doses of vitamins and minerals, while others aid in digestion and absorption. Every food contains some inherent goodness, but some deliver it in large quantities. They contain so many nutrients that they almost act as a supplement. But, of course, far superior. Many of these superfoods are often so underappreciated that their benefits are not widely known. It’s time to make a change. Check out these underrated items:

Fortified salt: Stopping your salt intake abruptly in one’s diet unless indicated by their doctor is a bad idea. Instead, one can switch to salt that is fortified with right compounds like the much-needed zinc makes more sense. This can help contribute to overall immunity in our body. Zinc also helps with faster healing of wounds and fighting respiratory infections.

Pumpkin seeds: Pumpkin seeds have a delicious nutty flavour and are packed with carotenoids, which help skyrocket your immunity and keep your eyes super healthy. Plus these underrated seeds help enhance our memory, critical thinking, and general cognition.

Fox nuts: These are a good source of protein and fibre, they are moderately high in calories (50 grams will give you 175 calories) but since they are a low GI (glycemic Index) food, they get digested slowly in the body. These are gluten-free, and so great for those who are gluten intolerant and also pack in a lot of anti-aging antioxidants.

Peanuts: There is no doubt that peanuts are a cheap source of good quality protein. Thirty grams give you about 160 calories and seven grams of protein, comparable to almonds which deliver same amount of calories and six grams of protein. And peanuts actually offer the best bang for the buck. By the way peanuts are rich in resveratrol too helps in reducing risk of cancer and delays aging too.

Singhara: First benefit of singhara (water chestnuts) is that they are fat, cholesterol, and gluten free, and have very low sodium and calories and decent amount of fibre too. Plus they are an excellent source of potassium, a mineral that helps bust water retention and lower blood pressure by balancing sodium. They also deliver bone strengthening calcium and other minerals like iodine and manganese (which help in maintaining proper functioning of the thyroid gland) and copper, zinc, vitamin B and vitamin E, all of which are extremely essential for us to stay healthy.

Sattu: Sattu (roasted gram flour) provides instant energy, and is a brilliant source of vegetarian good quality protein (100 grams delivers close to 20 grams of protein). Has a lot of fibre (close to 22 grams), most of which is insoluble fibre, which is great for our gut and helps cleanse out the stomach and detox the body. It is a wonder food for those who are suffering from gas, acidity and constipation too.

Amla: Vitamin C is our best bet to boost the immunity and keep flu, cold and a myriad of other viruses at bay. And Amla (Indian berry) is the most concentrated plant source of Vitamin C. This makes it a potent antioxidant food and a great immunity booster, besides helping improve absorption of iron and calcium from food. Amla also packs in a trace mineral chromium that has a therapeutic value for diabetics as it helps in boosting the secretion of insulin and thus keeps fasting blood sugar levels in check and is a liver detoxer too.

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Health Lite Blogs

Tips to be healthy after long journey

Sugar increases your risk for obesity, diabetes, heart disease and other chronic conditions; avoiding sweetened beverages and sugary snacks will help you stay healthy. Honey is a healthy alternative you can use instead…writes Dr. Sonia Lal Gupta

The desire to travel, to explore new landscapes is distinctly ‘human’. Travelling not only gives us a break from our fast-paced lives but also helps us learn new things. While traveling may be a rejuvenating experience for your mind and soul, it takes a toll on your body. Long flights, jet lag, disruption in diet and daily routine will have a direct or indirect impact on your health.

It’s time to get back to healthy living! Here are a few tips on what to do after traveling that will help you stay healthy and relish the sweet memories of your trip.

Drink plenty of water:

It is said that there is no better medicine than pure drinking water. Dehydration is a common ailment faced by vacationers. Proper hydration will help keep your body healthy and active. Water will also help you in losing excess holiday weight and reduce fatigue. Water-rich fruits and vegetables will also help you maintain H2O balance in your body.

Get your sleep cycle back on track

Getting sufficient sleep is important for a healthy lifestyle. Travel can mess up with your normal sleep schedule, which will make you lethargic, less productive and irritable. When you sleep, your brain literally recharges. It will make you feel better and boost your mood.

Eat Healthy

Overindulging with food and drinks is quite normal when you are traveling but you may pay the price in terms of calories and pounds. Healthy eating will help you in healing your digestive system. Here are some healthy tips you can inculcate in your diet plan:

Eat more fiber: Dietary fiber helps in relieving constipation and maintaining a healthy weight. Oats, peas, beans, apples, citrus fruits, carrots, green beans, and potatoes are some fiber-rich foods you can add in your meal plan.

Cut back on sugar: Sugar increases your risk for obesity, diabetes, heart disease and other chronic conditions; avoiding sweetened beverages and sugary snacks will help you stay healthy. Honey is a healthy alternative you can use instead.

Eat lots of vegetables: Vegetables are excellent sources of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E, andEating veggies will boost your immunity and flush out toxins from your body.

Eat home-made food: Stop eating out at restaurants as soon as you return home. Eating home-cooked meals will not only save your money but also assure that the food you are eating is hygienic and of good quality.

Eat on time: Irregular eating habits can have an adverse effect on our metabolism, blood sugar control and appetite. Hence it is important to eat on time and avoid skipping meals.

Re-energize yourself through yoga:

Crossing time zones, carrying luggage to and from destination can be harsh on your body and leave your muscles tensed and sore. A little bit of stretching and exercise will help you feel refreshed. Yoga is the best form of exercise that not only releases tension in your physical body but also releases the mental stress and emotional strain that long days of travel can inflict. There are many Yoga postures you can try to relieve your body of tension and aches.

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Dance for health

On the internet, there is a popular saying that if running is like driving on a freeway, dancing is more like driving through a bustling city…writes Divanshi Gupta

Tend to get sweaty on the dance floor. It’s all for good reasons. The shimmies, the shakes, the pirouettes, and the backflips burn a lot of calories and do a lot of other amazing things for your body.

Dancing is one of the greatest pleasures. It comes with music, beats, and synced motions to express the unsaid emotions. Whether it’s a party or just spending time with yourself, there is always an undeniably irresistible reason behind moving to a good beat.

While dancing is just plain fun and moving, there are some good reasons to do it every day.

Increases the Calorie Burning

Walking burn: 100 to 200 calories in 30 mins

Dancing burn: 200-400 calories in 30 mins

Running burn: 200-400 calories in 30 mins

Swimming burn: 200-250 calories in 30 mins

Cycling burn: 200-300 calories in 30 mins

You may anticipate burning 100 to 200 calories by vigorously walking for 30 minutes. If you opt to run or swim, the quantity may be greater. When you choose continuous dancing, though, you may burn up to 400 calories in the same amount of time.

Even a gentle or simply coordinated movement for 30 minutes can burn the same number of calories as swimming or cycling.

On the internet, there is a popular saying that if running is like driving on a freeway, dancing is more like driving through a bustling city.

Dance has such great results because it involves voluntary movements in all directions. In running, walking, or swimming, there is constantly an accelerating force; yet, in dancing, there is always synchronised deceleration and acceleration.

Positive impact on Flexibility, Endurance & Strength

Torching calories is not the only upside of dancing; it impacts the flexibility, endurance, and strength of your body. Unlike straight-up running, which aids up-down and side-to-side motions, dancing activates even the lower-body joints, muscles, and tendons. The omnidirectional movements train and activate many tendons and small muscles.

A comparative study on Balance & Flexibility between Dancers and Non-Dancers shows that dance has put a positive impact on fitness variables balance and flexibility.

There is another conclusive report that says an Anterior cruciate ligament (ACL) injury is less common among dancers than among other sports players.

Mood and Mind benefits

Dancing, like any other physical activity, appears to improve your mood and mental wellness. According to a UCLA health research study published in 2021, free-flowing dancing motions resulted in good mental health effects for individuals who chose to dance.

A total of 1,000 patients suffering from anxiety, depression, and trauma took part in the study. Almost 98 percent of dancers’ mental health improved after they practised and let their bodies move with the flow. Dancing helps with improved energy, a buoyed mood, and lowered stress.

Influence on the White Matter of the Brain

A study published in the journal ‘Frontiers in Ageing Neuroscience’ compared the effects of walking, stretching, and dancing on the white matter of ageing brains. The study connected dancing to increased ‘white matter’ integrity in elderly people’s brains.

White matter in your brain is made up of connective tissues that might deteriorate over time. The deterioration causes issues with processing speed, reasoning, and remembering.

Unlike walking and stretching, the synchronised movements of dance-choreography must be memorised via your body and mind. The white matter of elderly people who participated in dance improved after 6 weeks of hard choreography.

Psychological Benefits of Dance

A dance may do great things for your psychology. For many years and decades, therapists have recommended dancing as an excellent treatment for social anxiety and fear of speaking in public.

The rationale for proposing dancing is to relax before performing a backflip in front of strangers. If you can perform a backflip in front of an audience, you will be less self-conscious when it comes to public speaking.

Dance promotes socialising and building relationships with others. The synchronised movements you do with others in a dance class blur the lines and allow you to connect with your fellow dancers.

Boost physical connectivity

Last but not least, dancing improves physical connectedness. When it comes to dancing with a partner, there is always a touch factor that brings distinct benefits. Holding hands, touching waists, and other dancing gestures to help maintain and improve a human-to-human physical connection.

Salsa’s sensuous touch or ball dance’s romanticism, each part relieves tension and anxiety and aids in the maintenance of good relationships.

Put all of this together, and there is nothing that can’t persuade you to put on your dancing shoes.

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UAE health system fully prepared to deal with monkeypox

The Ministry of Health and Prevention (MoHAP) has stressed that the UAE’s health system is fully prepared to handle the spread of monkeypox, adding it is proactively investigating and closely monitoring any suspect cases…reports Asian Lite News

Monkeypox is a viral zoonotic disease that occurs primarily in tropical rainforest areas of Central and West Africa and is occasionally exported to other regions. The disease is transmitted to humans through close contact with an infected person or animal, or with material contaminated with the virus.

The virus is transmitted from one person to another by close contact with lesions, body fluids, respiratory droplets and contaminated materials such as bedding. Though rare and usually mild, monkeypox can still potentially cause severe illness.

Before the recent outbreak, the disease used to be limited to a small and medium group of people, which highlights the fact that it has a low human-to-human transmission possibility. Though rare and usually mild, monkeypox can still potentially cause severe illness.

The incubation period of monkeypox is usually from 7 to 14 days but can extend to 21 days. The infection of a certain person begins with a skin eruption, which usually appears 3 days after suffering from fever. Monkeypox typically presents clinically with fever, rash and swollen lymph nodes and may lead to a range of medical complications.

The ministry emphasised it is currently studying and evaluating the seriousness of the disease locally, and accordingly issued a circular for all medical cadres working in the country requesting them to report any suspected case to competent health authorities.

“We have put in place precise mechanisms for diagnosing suspected patients. The technical advisory team for pandemic control has also prepared a comprehensive guide for surveillance, early detection of the disease, management of clinically infected patients and precautionary measures,” the minister said.

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MoHAP reiterated that it is closely monitoring the spread of monkeypox worldwide and is intensifying the local epidemiological surveillance in cooperation with other health entities to detect any possible cases and prevent the local spread of the virus.

This comes in response to several reports being widely shared about the outbreak of monkeypox in a number of countries around the world.

The ministry called on the public not to promote or be misled by rumors and to take information from official sources only, urging everyone to follow up on the latest developments and guidelines issued by competent health authorities.

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Health Lite Blogs

Breathe in …Breathe out…

These poses are very effective in lung cleansing and strengthening chest muscles. If one is practicing a layered asana such as Surya Namsakar, it has major detoxifying effects on our internal organs as well as brings about a sense of relaxation…writes Deepak Mittal

Breathing is necessary for survival. When you breathe properly, it reduces stress and boosts your immunity, allowing you to stay healthy. Regular and dedicated Pranayama and Yoga practise is one of the most important ways to improve your breathing capacity and prowess. These two holistic practises offer numerous techniques or asanas to increase one’s lung capacity and that of the entire breathing system, lowering the chances of contracting respiratory problems and/or reducing their impact, if they exist. As a result, a thorough, long-term practise of the healing therapies of Pranayama and Yoga should be on everyone’s to-do list if they want to stay healthy.

How to know if you have a respiratory issue?

Asthma, pneumonia, chronic obstructive pulmonary disease (COPD), tuberculosis (TB), bronchitis, and lung cancer are the most common types of respiratory diseases. A majority of respiratory disease symptoms are also fairly common, including shortness of breath, a persistent nagging cough, chest pain, and blood in your sputum, also known as hemoptysis.

It’s important to remember that people with asthma typically exhibit symptoms such as coughing with sputum, general tiredness, and a reliance on seasonal changes. On the other hand, common TB patients exhibit symptoms such as cough with sputum, hemoptysis, and weight loss, whereas COPD patients exhibit cough with sputum and major fatigue, which worsens over time if not treated properly. If you or someone you know is experiencing any of these symptoms, please see a lung specialist right away.

How Yoga & Pranayama can help?

Yoga is based on five principles: positive thinking and meditation, relaxation, exercise, Pranayama, and a nutritious diet. Controlled breathing, also known as Pranayama, is a technique known to increase our lung capacity and overall bodily functions through regular practise by controlling inspiration and expiration. The technique makes use of diaphragmatic and abdominal muscles, which improves the human respiratory system. Regular practise of Pranayam techniques such as Kapalbhati, Nadisuddi, Bramhari, Bhastrika, and others has been shown to benefit practitioners. And we must do them on a regular basis if we want healthy lungs that will last a lifetime.

In addition to Pranayama, if one practices the yogic exercises known as Yogic Asanas, the benefits accrued are multi-fold. This form of exercise connects our body to our heart and soul, and puts us back in touch with our inner being. This way, we are the first to know if we are feeling out of balance and unwell, thus we can look at how to rectify the situation. Some of the yoga poses that can be practiced for respiratory issues like TB, asthma; COPD, bronchitis etc are Dhanurasna, Bhujangasana, Matsyasana and Trikonasana. These poses are very effective in lung cleansing and strengthening chest muscles. If one is practicing a layered asana such as Surya Namsakar, it has major detoxifying effects on our internal organs as well as brings about a sense of relaxation.

All of these practises, however, must be combined with healthy eating as part of our daily routine. Fresh vegetables, fruits, and pulses should be consumed on a daily basis and cooked with the appropriate spices for your body dosha type and season. Consuming local seasonal fruits and vegetables also boosts our immunity and helps us fight disease more effectively. While all of this may sound like general advice, our lungs will not be strong on their own unless our overall health is good.

Breathing is the first thing we do instinctively after birth, but when we are confronted with respiratory diseases, that instinct becomes a laborious task. Let us work together to make this activity as simple as possible by utilising alternative therapies.

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Lifestyle Lite Blogs

A simple change ‘in the way of life’

Sleeping for 7.5+ hours every night is amazing for: Optimal fat loss, brain function, recovery from workouts etc…reports Asian Lite News

“The first thing we must recognise is that every system in our body is interconnected. So, our physical health affects our mental health, and our mental health affects our physical health, and both should work together. As a result, I wouldn’t call these rules because they are a way of life,” says Yash Vardhan Swami, Nutritionist, Health and Fitness expert.

Ensuring that nutrition is on point

That doesn’t mean that we keep on eating salads all the time, but it ensures we nourish our body with all the nutrients it needs from protein, carbohydrates, fats to all the vitamins and minerals. While ensuring that our total caloric intake is in line with our body composition goals. While also ensuring that we have our favourite and staple foods in our diet. We should also remember that 50-60 per cent of our body is made up of water and we need adequate water intake for optimal health, brain function etc.

Next comes exercising and activity

Exercising at least 3-5 times/week is great for our physical and mental health. Any form of exercise which is safe for us, and we enjoy, is a great start for most of us. Coupling that up with staying active on a daily basis and walking more steps (8-10k steps) makes a perfect combination.

Next comes sleep

Sleeping for 7.5+ hours every night is amazing for: Optimal fat loss, brain function, recovery from workouts etc. Sleeping enough also improves our productivity and reduces cravings, hunger, reduces inflammation and emotional reactivity.

Stress management and mindfulness

On the other spectrum, stress management is equally important, if stress is managed properly, it can actually help us perform better and achieve our goals. Remember, quality of our thoughts dictate quality of our life. So, we should be actively working on our mind, improving ourselves and reducing our ‘mental’ vices. Meditating regularly and having a gratitude journaling routine is a game changer for these.

Environment and routine management

Environment management includes everything in our environment. Starting from food in the kitchen to our habits and people we follow on social media. Are we giving enough time to our self-growth and to the people who matter to us? It also extends to the kind of people we surround ourselves with. Some questions to ask ourselves: Do they inspire us? Do they support us and our goals? Do they help us improve? Does our routine make us healthier, improve us a human or make us more productive? I would highly recommend having a morning and pre-sleep routine.

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Heart Failure Awareness Month 2022 SPECIAL: Heart needs care

It is good to have regular conversations with your cardiologist. Report new or worsening symptoms you observe immediately. These timely check-ups will help you keep track of your progress and get the right advice at the right time…reports Asian Lite News

Taking care of one’s heart is crucial, especially if one is suffering from heart failure. Heart failure is the inability of the heart to pump blood efficiently, as seen by shortness of breath, fast heartbeat, and exhaustion. Heart Failure Awareness Month in 2022 is a fantastic time to promote awareness about the issue while also providing simple advice to help heart failure patients live better and happier lives.

Heart failure is a chronic illness that can be adequately controlled with the right treatment and care. Heart failure patients can greatly benefit from regular interactions with their cardiologists, adherence to prescribed treatment plans, and adopting a healthy lifestyle.

Dr K Sarat Chandra, Senior Cardiologist at Apollo Spectra Hospital, Hyderabad, former Editor, Indian Heart Journal and former President, Cardiological Society of India said, “In India, heart failure is an increasing problem and the reasons for this are the high prevalence of diabetes, hypertension, chronic kidney disease and heart attack. Very often we see younger people coming with these conditions. To prevent these problems, we need to improve our lifestyle, do regular exercise, stop smoking and limit alcohol intake. Also control blood sugar, blood pressure and cholesterol. Regarding heart failure, a number of new treatments have come into practice and early treatment will benefit our patients.” Here are a few tips for all heart failure patients:

* Talk to your cardiologist!

It is good to have regular conversations with your cardiologist. Report new or worsening symptoms you observe immediately. These timely check-ups will help you keep track of your progress and get the right advice at the right time.

Inadequate blood flow to the kidneys causes the body to retain water and fluids which leads to swollen legs, abdomen and ankles, increased urination, and weight gain. High salt consumption is known to cause extra fluid build-up in your body and worsens heart failure. Therefore, keep your salt intake in check by lowering salt levels in your meals, replacing salt with herbs and spices or choosing ‘low-salt’ or preferably ‘no salt added’ when buying canned or frozen foods.

* Track your fluid intake

Drinking a lot of fluids can worsen your heart failure. It is advisable to limit beverages like tea, juice, and soft drinks, as well as foods with high water content like soups, watermelon or even ice cream! Quick weight gain can be a sign of fluid build-up in your body

* Stick to the prescribed treatment

Staying on top of taking your medications as prescribed is crucial for effective heart failure management. Use reminders or alarms to never miss a dose or an appointment! If you live alone, paste sticky notes on your cabinets or refrigerator as an easy reminder.

According to Prof. (Dr.) Sundeep Mishra, former Professor of Cardiology Department of AIIMS and presently Vice-Chancellor (President) of NIMS University, “With the increasing burden of Heart Failure in India, especially in the younger population, it is necessary to recognize it – as a public health priority. The key reason for the rise in heart failure cases is the growing dependency on a sedentary lifestyle, higher consumption of salt, sugar and fat in the diet and rising stress levels. Although, heart failure can be still managed better by regular treatment and regular conversations with a cardiologist and a holistic treatment plan can help one manage the condition better.” (ANI)

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