Top Tips For Healthy Living

● Make appointments with your doctor: Have open channels of communication with your doctor. Make sure that you are not over weight. Get casual check ups with your doctor every year or every six months, depending on your age and health. Start by getting a check up from your primary family doctor. Use this check up to determine nutrition and exercise requirements. Ask the doctor to refer you to fitness experts like trainers and nutritionists, if needed. Many times, people are unaware of their nutrition requirements. Consulting the right experts helps solve this dilemma.

● Gauge your girth: With the help of a BMI calculator, check if you are overweight and how much weight you need to reduce. According to experts, if you have a BMI (Body Mass Index) of 40 or more, you are overweight by approximately 50 kilograms (for men) and about 40 kilograms (for women). This is considered severely obese.

● Assess your activity: Try to get up and move around more frequently. Start gradually if you aren’t in good shape or aren’t used to exercising. Even a 10-minute daily walk can help. You will note that good fitness levels positively impact your spiritual and mental level as much as your physical well being. Thus, the benefits of physical activity are aplenty. If you have any health conditions, are over-weight and have never exercised before, or if you’re above 50 years of age, talk to your doctor before you start a new exercise program.

● Keep a food diary: Maintaining a food diary gives you a solid record of your health success, which would work as a boosting factor in order to maintain your lost weight in the future. It helps you understand which points in the day lead to diet sabotage through unhealthy food cravings and indulgences. It also helps you pin point the portions you eat at every meal time.

● Check your mood and energy: Binge eating depicts a lack of control over one’s eating habits, a feeling where one has no control over how much or how many times one is eating. Blame it on your lifestyle choices or lack of exercise routine. If you overeat when you are not even hungry, then there’s no escape from weight gain. Additionally, if you tend to overeat more when dining outside, especially on unhealthy food and drink, then the empty calories will end up harming you in the long run. Focus on your moods and you’ll be able to control the triggers that cause these binges and unhealthy eating episodes.

● Consider your social network: If one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Interestingly, it is observed that if obesity runs in your family it becomes even more difficult to break the obesity rut and follow a healthy lifestyle. Do understand that if your social circle comprises of unhealthy people, you are more impacted by negative and unhealthy factors in your life.

● Sleep well: A lack of sleep results in a feeling of being overworked, which leads to unhealthy lifestyle habits, such as eating junk food, addictions to coffee and the so called ‘energy boosting drinks’. Good sleep hygiene will help in timing your sleep schedule effectively. Make sure you are not drinking alcohol within three hours of bedtime. If you don’t get sleep, try to dim the lights, drink some herbal tea, listen to some light music and read a book, after taking a long shower or a combination of the above.

● Strength training and cardio are crucial: Extremely overweight people who lift heavy weights, still manage to lose weight. As a matter of fact, nowadays most fitness experts will tell you that strength training is even more crucial than cardio training for healthy weight management. The concept is simple – weight lifiting helps build muscle. Muscle metabolises energy at a higher rate than fat. And it helps you avoid injury and wear and tear as you grow older. Importantly, gaining muscle is not the same as bodybuilding. The average person does not bulk up by simply following one hour workout routines 3-5 times a week.

● Reducing salt content is a must: Too much sodium intake can lead to water retention in the blood increasing blood pressure. Normally, the kidney flushes this excess water from the body. However, sometimes, kidneys are unable to function properly and find it difficult to expel the excess fluid sufficiently out of the body, thereby leading to fluid retention. This increases the volume of blood being pumped through the blood vessels and can lead to high blood pressure (hypertension).

● Pay attention to chronic conditions: The unhealthy diets and sedentary lifestyles of today have contributed to an alarming increase in obesity in both children and adults. More than a cosmetic problem, obesity has emerged as a major health problem causing a number of ailments and complications, such as osteoarthritis, gallstones, liver problems, heart attacks, diabetes, high bp and so on. Therefore, controlling and avoiding obesity will help you avoid several life and lifestyle-threatening diseases.

Why should you Stop Drinking Alcohol ? Bad Effects of Alcoholism

Bad Effects of Alcoholism

Bad Effects of Alcoholism

Just like smoking Alcoholism also can lead to addiction and has numerous bad effects. Alcoholism has ruined several families and lives. Newspapers are full of stories about drunken driving and families ruined by alcohol. It is proved that the immediate physical effects of alcohol can happen ten minutes after drinking begins. Drinking alcohol in limited amounts may not prove fatal to health. One drink per day for Woman and 2 drinks for man is considered limited. Consumption of alcohol beyond those limits can be dangerous most people start drinking just to show off or being accepted by friends or society but it later becomes a habit one cannot get rid off.

10 Reasons to stop Drinking Alcohol

1) Heavy drinking can lead to early death and permanent damage to vital organs such as the brain and liver. When a person is having a high blood alcohol level one is also at risk for coma or respiratory paralysis. Alcohol can also deplete the body of nutrients, raise blood pressure and increase the risk of cancer. Chronic drinkers have weaker immune systems and are more likely infections, allergies and other diseases. It may harm the thyroid function in women. It is also known to lead to impotence and erection problems in men.

2) Alcoholism affects Relationships and can have a major impact on family and social life. It interferes with the drinker’s physical or mental health making one temporary insane that one may not realize what he is doing. Domestic violence and abusive behaviour is a regular thing at a drunkard’s house. Drinking habit can even result in one losing the job. It also can lead you one to behave improperly or getting into arguments.

3) A prolonged exposure to alcohol can result in cravings just like drugs that one can become dependant on it. Alcohol Consumption is also a costly addiction and can burn a hole in ones pocket.

4) Drinking Alcohol can lead to impaired judgment and lack of coordination and can result in accidents while driving. Physical effects of alcohol and reduced inhibitions can mean the drinker is more likely to engage in activities like unprotected sex, gambling, using drugs etc.

5) Since alcohol affects the brain the alcoholic might get black out or memory loss and may not remember some situations or events afterwards.

6) Drinking can also expose one to dangers or higher risk by making them an easy target for robbery, rape, abuse etc.

7) Nausea and Vomiting after drinking is the body’s mechanism to protect itself by getting rid of the alcohol. One may also suffer from a hangover and may experience migraine, dizziness, dehydration, fatigue etc.

8) Fetal Alcohol Syndrome is a serious consequence of drinking while pregnant and can result in mental retardation and other irreversible physical abnormalities of the child. In addition, the children of alcoholic parents are more likely to become alcoholics.

9) Alcohol is often associated with health conditions like Obesity as alcohol is full of calories which are why going to gyms or health clubs to reduce weight does not bring many results in alcoholics. Moreover, these people are also more likely to have fried foods and other unhealthy accompaniments along with drinks.

10) Alcoholics often suffer from depression and stress. Alcoholics mostly suffer from severe sleep disorders.

But the good news is there are ways one can get rid of this bad habit. There are specialised Health Organisations offering help for Alcoholics in every country. So if you are addicted to drinking try to ‘Stop Drinking and Start Living’.

Healthy Reasons to Eat a Salad Today

Healthy Reasons to Eat a Salad Today

Healthy Reasons to Eat a Salad Today

Have you had your salad today? Eating salad almost every day may be one of the most healthy eating habits you can adopt — and one of the simplest, experts say.

Not only that, but salads are cool, crunchy, and fun to eat (lots of textures, colours, and flavours). Most people enjoy eating salads–even kids! You can customize them to include the fruits and vegetables that appeal to you the most, and whichever ones you have on hand.

Here are four health reasons to reach for a salad today

1. Eat Salads for the Fiber
It’s hard to believe that something we can’t even digest can be so good for us! Eating a high-fiber diet can help lower cholesterol levels and prevent constipation.

Not only that, says Barbara Rolls, PhD, author of The Volumetrics Eating Plan, eating more fiber can help you feel fuller, eat less, and ultimately lose weight.

2. Eat Salads for the Health Benefits of Fruits and Vegetables
If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.

Foods found to be particularly protective include beans and peas, string beans, peppers, tomatoes, carrots, apples, nectarines, peaches, plums, pears, and strawberries.

3. Eat Salads to Cut Calories and Increase Satisfaction
If losing weight is your goal, you may want to start your meals with a green salad. Studies have shown that eating a low-calorie first course, like a green salad of 150 calories or less, enhances satiety (feelings of fullness) and reduces the total number of calories eaten during the meal.

“We saw reductions in consumed calories when people ate salads that were 1 1/2 cups and 3 cups in volume but around 100 total calories,” she says. The 3-cup, 100-calorie salad reduced the total calories consumed at the meal by about 55.

4. Eat Salads to Get Smart Fats
Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables appears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

That doesn’t mean you can’t eat all the good stuff you want but in proportion though because you can’t live on salads alone forever and you also need to be active (exercise)

Healthy Reasons to Eat a Salad Today

Healthy Reasons to Eat a Salad Today