Friday, March 26th, 2010

20 Tips to Stay Healthy All Round the Year

 

healthy manStay on the top of your health with these tried and tested tips. 

  1.  Begin your day with breakfast. A good breakfast fuels your day and should be a combination of complex carbohydrates and protein.
  2. Healthy pick me ups. Most of us rely on tea and coffee to sail through the day. The flipside of downing innumerable cups of sweetened beverage is that we get a whopping supply of sugar through out the day. Instead, rely on goodness of fibre rich fruits or munch on nuts.
  3. Pick whole grains for a wholesome advantage. Research studies say that people who regularly eat whole grains reduce their risk of heart disease and their gut is in great shape. Ideally we should have 25 to 30 grams of fibre daily. Oats are particularly good, for they contain a soluble fibre called beta glucan. Numerous studies say that this ingredient lowers cholesterol and LDL bad cholesterol levels too.
  4. Eat a light dinner, at least three hours before you go to bed. It is good for digestion and weight management.
  5. Eat dark chocolate several times a week. According to a recent research from US scientists, chocolate has joined the hallowed trio of goji berries, spriulina and acai berries on the list of super foods that could prolong your life. Polyphneols, the least researched antioxidants are the best ones and dark chocolates have them in abundance.
  6. Drink a cup of green tea in the evening to unwind. In her book Green Tea: The Natural Secret for a Healthier Life, Nadine Taylor states that green tea has been used as a medicine in China for at least 4,000 years. There is also research indicating that drinking green tea lowers total cholesterol levels, as well as improving the ratio of good (HDL) cholesterol to bad (LDL) cholesterol. You can even try antioxidant rich red wine. It boosts HDL levels but stick to a glass everyday.
  7. Swap fish for red meat. Have it grilled, sautéed, baked, or roasted. A study published in the Journal of the American Medical Association in April 2002 found that women who ate fish at least once a week were one-third less likely to have a heart attack or die of heart disease than those who ate fish only once a month.
  8. Know about oils. Oils solid at room temperature are saturated fats, like ghee, palm and coconut oil. Use them sparingly. Leading the pack of oils is monosaturated oils found in olive and canola oils. Never reuse left over oil from frying, as it can be carcinogenic.
  9. Say no to trans fat. The body is unable to break down trans fat, causing it to accumulate in the body. Trans fats increase shelf life and texture of foods, hence are found in most processed foods such as—cake mixes, instant soups, french fries, fried chicken, biscuits, doughnuts, breakfast cereal and energy bars, cookies and candies. Before you buy a packaged food read the label. If it says partially hydrogenated vegetable oils, or vegetable shortening, it means it has trans fat.
  10. Exercise. Exercising five times a week substantially reduces your chances of developing metabolic diseases, like diabetes and heart problems. “While exercising it is important to push beyond your comfort zone for your heart beat rate to go up”, says Consultant Cardiologist Dr. Hansa Gupta. Swap steps for elevators. Being houseproud is good for your body weight and your heart too. Nurture your green thumb. This will not only destress you but also help you burn calories.
  11. Floss daily. The American Dental Association (ADA) advises to floss once or more per day.
  12. Drink to this. Drink seven to eight glasses of water everyday. Substitute bone leaching sodas with nourishing, vitamin laden fruit juices—like watermelon, orange and the traditional nimbu pani.
  13. Stress hurts; hit it hard before it hurts you! Train yourself to deep breathe under stressful situations. Massage your temples to relieve stress. You can also try gently holding a pencil between your teeth without biting. This action prompts you to relax your facial muscles, which helps relieve tension, says Fred Sheftell, M.D., director of the New England Center for Headache in Stamford, Connecticut.
  14. Sleep well. Sleep is the casualty we pay for multitasking and chasing our numerous priorities. A global study conducted by A.C Nielsen reveals that as many as 46 percent of Indians sleep less than six hours! Sleep helps our brain to regenerate. Adults who sleep seven to eight hours every night live longer and are less likely to suffer from heart problems than those who sleep less.
  15. Build bonds, have lifelong friends to whom you can pour your heart out
  16. Quit smoking or chewing of tobacco. Quitting is as easy as taking a walk. British experts after reviewing data from a dozen studies on tobacco addiction have come to the conclusion that short bout of exercises will help smokers resist the urge to smoke.
  17. Have sex tonight. It counts as physical activity, which, of course, is good for your heart. And that may be why University of Bristol researchers found that men who have sex at least twice a week are less likely to have a stroke or other cardiovascular problems than men who have it less often.
  18. Substitute salt with lemon juice. Drizzle salads with heart healthy olive oil and lemon juice.
  19. Keep your weight in check. Do aerobics for your potbelly because the fat around your belly is dangerous for your health.
  20. Take a good multivitamin. Latest research studies say anyone can benefit from a good multivitamin because they provide nutritional defense against deficiencies.

Archana Darshan

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Category: Healthier India
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July 10, 2013

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