TIPS TO TAKE CARE OF HEALTH DURING LOCK DOWN

                     TIPS TO TAKE CARE OF HEALTH DURING LOCK DOWN

 A nationwide lock down is announced in India. While a situation like a lock down can be difficult and stressful for most of us, it is important to maintain good mental health and not let anxiety and fear grip us. Stay calm and being supportive to others around us will help us all wade through this crisis together.

Keep yourself busy, make a daily schedule and allow it. Rediscover old hobbies like painting, dancing, gardening and stitching. Practice yoga as meditation to stay calm and beat stress. Eat nutritious mean, exercise daily and sleep well.

Regular exercise and yoga as pranayama help in improving immunity be better oxygenating the tissues. Keep a daily routine, read a book or do something creative. During the lock down, you can opt for skipping, jumping and daily aerobics at home.

Read information and update only trusted sources, connect with friends and family virtually to beat bare down and loneliness. Meditation is an effective tool to calm your mind, after brain waves and thereby reduce stress.

FOODS TO STAY STRONG & HEALTHY

Eating fresh and healthy is one of the best way to boost an strengthens ones immunity. Some of which are:

Lemon, lime, avocado, garlic, mango, orange etc.

FRUITS:-

Such as amla, orange, lemon , papaya, kiwi these are rich in vitamin c and help in improving your immunity. Daily have 100-150gms of any of these fruits such as snacks.

VEGETABLES :-

Such as bell peppers & broccoli is rich in vitamin A, C and E as an many other antioxidants and fibre. When bell peppers contain twice as much as vitamin C like citrus fruits and they are also a rich source of beta carotene. Consume both as a soup during dinner, it will enhance your immunity.

SPICES :-

Such as garlic & ginger contains Sulphur compounds such as allicin that helps in boosting immunity, ginger has anti inflammatory properties that will help in improving immunity.

HOT BEVERAGES :-

Like herbal teas, rasam with garlic and black pepper (south Indian recipe) etc. will be very helpful.

NUTS & SEEDS:-

Such as almonds & walnut are rich in vitamin C have antioxidants properties and help in improving immunity. Eat five almonds or three walnuts daily. A teaspoon of sunflower seeds can added in your daily diet too.

EAT ENOUGH PREBIOTICS RICH FERMENTED FOODS

Prebiotics like curd and yogurt and enhances good health and thereby immunity. Include curd and buttermilk in your daily diet.

WATER:-

Drink plenty of water, if possible warm water with fennel, cumin as coriander seeds. Water helps our body to produce lymph which carries white blood cells and other immunity system cells. Hydrate yourself with healthy liquid like lemon water, Tulsi water, ginger and mint wate

r.

TURMERIC:-

Turmeric is like a key ingredient in most Indian kitchen. Also, research shows that its regular consumption can help decrease the effect of muscle damage.

GREEN TEA :-

Green tea has anti- oxidant properties and boost immunity. Swap regular tea with green tea in your daily routine.

AVOID

Avoid raw foods, juices or ice cream and avoid deep fried foods too. Besides the above it is important to continue to follow face and hand hygiene practice. Wash your hands regularly, disinfect surfaces at home.

Let’s all stay safe, stay home, stay strong!!

BALANCING YOUR SLIMMING DIET.

                    BALANCING YOUR SLIMMING DIET. 

Balancing your slimming diet when dieting it is important to make sure the foods you are nourishing.

EAT MORE PROTEIN:-> Eat a high protein breakfast. Protein is the single most important nutrient for loosing weight. Avoid sugary drinks and fruit juice.

EAT MORE FIBER:-> Fiber is often recommended for weight loss.

BREAKFAST IS IMPORTANT:-> Breakfast is the most important meal of the day and should never be skipped. Increase protein intake in your breakfast meal as it will help you stay fuller for a longer duration.

AVOID SKIPPING MEALS:-> Skipping meals will not help you in losing weight but it may be impact your physical and mental well being. When you skip meals, you might end up eating more.

CHEW MORE SLOWLY:-> Eating slowly will help you in proper digestion of food.

COOK YOUR OWN FOOD:-> This is another secret of healthy eating,when you cook your own food, you are more likely to fix a healthy meal.

GET GOOD SLEEP:-> Sleep properly. Avoid any distraction as it may interrupt your sound sleep and you might feel cranky and distracted the following day. Sound sleep will also help you to stay active throughout the day.

WALK MORE OFTEN:-> Instead of using elevators and escalators use stairs. If you have a sedentary job, get up after every two hours and take a five to ten minutes walk. Walking is a great form of physical activity that's free low risk and easy to do. Importantly, it can also help you loose weight and belly fat.

STAY HYDRATED:-> You must know how much water your body requires. Drink accordingly and do not let your body stay dehydrated

DRINK MORE WATER:-> Drinking sufficient water boost your metabolism and help the body properly break down food. It flushes out toxins. Water is a detoxified that helps to flush out toxins. It treats headaches and migraines are often caused by dehydration.

IT IMPROVES MOOD:-> Drinking water can improve your mood and ability to think. It improve healthy skin.

MAKE A DAY'S EATING PLAN:-> Make a plan for the day and stick to your eating plan.

USE SMALL PATES:-> When you eat in small plate, you tend to eat less. Avoid eating in bigger plates as you might eat more.

SAY NO MORE FRYING:-> Fried foods are main culprits of weight problems and obesity. They so no good but only harm your health.

CUT BACK ON ADDED SUGAR:-> If you want to loose weight, cut back on added sugar.

DRINK GREEN TEA:-> Green tea also has many benefits,one of them being weight loss.

KEEP HEALTHY FOOD AROUND IN CASE YOU GET HUNGARY:-> Keeping healthy food nearby can help prevent you from eating something unhealthy.

DO AEROBIC EXERCISE:-> Doing aerobic exercise is an excellent way to burn calories and improve your physical and mental health.

EAT MORE VEGETABLES AND FRUITS:-> Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories but a lot of fiber. Food and vegetables are an important part of healthful diet. They are low in calories and fat. They also supply fiver, vitamins and minerals. People who eat five or more servings of fruits and vegetables everyday have half the risk of developing cancer.

Don't do sugary drinks, including soda and fruits juice. Sugar is bad, but sugar in liquid form is even worse. Eat whole fruit, but limit or avoid fruit juice altogether.

HOW DIET CAN CURE CANCER

How healthy eating can prevent cancer

FRUITS AND VEGETABLES ARE IMPORTANT PART OF HEALTHY DIET AND EXCELLENT SOURCE OF MANY VITAMINS AND MINERALS, AS WELL AS FIBER.

Cancer causes one in every five deaths in the USA and estimated one in four in Britain. Lung cancer is most common form of the disease in Britain, and the biggest killer. The second most common is skin cancer.Indeed, many cancers can now be treated successfully.

 Eating a healthy balanced diet from childhood can help you keep a healthy body weight. Keeping a healthy weight is important because obesity is the 2^nd highest preventable cause of cancer after smoking.

common form of the disease in Britain and is the highest killer.

2^nd most common is skin cancer, which is seldom fatal if caught early. Indeed, many cancers can now be treated successfully.

There is a strong evidence that certain food can help to protect against cancer.

HOW IT SPREADS

Normally, body cells grow and reproduce is an orderly way, each cell fulfilling a specific role. By contrast, cancer cells proliferate rapidly and to no set pattern. Cancer is caused by damage to the genetic material in cells. This stage, known as initiation can be sparked by external factors, the most important being radiation, viral infections and certain chemicals

Free Radical Damage

 An imbalance of free radicals encourages conditions that allow some cancer to develop. Free radicals are formed during the body’s chemical process and as part of its natural defence mechanism. Exposure to radiation, pollution or some foods sparks their overproduction, when they can damage healthy cells that may then turn cancerous. Some vitamins and minerals known as antioxidants and free radical scavengers counter act the impact of harmful free radicals. Diet also effects the production of hormones, which can be another influence or a cancer’s rate of growth.

A high fat, low fibre diet can lead to excess weight, changes in the way the intestines function and constipation, all of which potentially increase the risk of cancer.

For instance, cancers of the womb, gall bladder and breast are more common among obese people.

THE ROLE OF VITAMINS

It is Important to ensure that your diet provides a healthy supply of vitamins A, C and E. These antioxidant vitamins mop up harmful free radicals.

EAT PLENTY OF FRESH FRUITS AND VEGETABLES

Eat fresh fruit and vegetables for beta carotene and vitamin.

You have heard of antioxidants, such as vitamin C, and beta-carotene, which are in many fruits and vegetables..Studies suggest that people who eat meals that are rich in fruits and vegetables have a lower risk of cancer

• Diets high in fruit may lower the risk of stomach and lung cancer.
• Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
• Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
• Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
• Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.

•  Eat a healthy diet

  Although making healthy selections at the grocery store and at mealtime can't guarantee cancer prevention, it might reduce your risk. Consider these guidelines:
• Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
• Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and fat from animal sources.
• If you choose to drink alcohol, do so only in moderation.The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you have been drinking regularly.
• Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.

• . Don't use tobacco

  Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don't use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.
  Avoiding tobacco — or deciding to stop using it — is an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products

• Maintain a healthy weight and be physically active:->Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.

• Protect yourself from the sun

  Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:

  • Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
  • Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help, too.
  • Cover exposed areas. Wear tightly woven, loose fitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than do pastels or bleached cotton.

  Get regular medical care

  Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.

CUT DOWN

(1) Alcohol

(2) Fats, particularly saturated fats.

(3) smoked or salt preserved foods

(4) Meat, especially processed meats.

(5)Tobacco

Avoid

1) smoking

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(2) sunbathing without protection.

POSITIVE ATTITUDE ON LIFE

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POSITIVE ATTITUDE ON LIFE

When the body retires,mind still remains active, Mind is the constant companion that never retires. A positive attitude in life keeps us young. It brings cheerfulness in life and spread joy all around,which ultimately builds a healthy atmosphere. So we must learn to live in an environment that will make us feel young and joyful.

It is also important to keep oneself busy in life. A positive attitude leads to happiness and success and can change your whole life. If you look at the bright side of life, your whole life becomes filled with light. This light affects not only you and the way you look at the world, but it also affects your environment and the people around you.

Positive thinking doesn't mean that you keep your head in the sand and ignore life's less pleasant situations. Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.

The first thing that comes to mind when giving positive attitude is that how important it really is to identify and "weed out" the negative influences around you... There's a lot of "stuff" out there for us to absorb on a daily basis. At work, there are workplace attitudes that can get you up, down, confused, or even fired. At home, there's the newspaper, television, radio and, of course, other people... And in your own head and body, there's "unintentional" programming that you've absorbed throughout your life. All these situations can cause friction if you are trying to maintain an internally positive picture of life especially if you listen to the news! No matter how bad a situation is may be at that time, good can come out of it if you believe in yourself enough to take charge. Once you open yourself up to this, you gain strength and learn from the "bad things" that occurred in your life. Believing that each moment is perfect even when bad things happen will help you get through them more determined to succeed and stronger.

Benefits of a Positive Attitude

It brings more happiness into your life.

• Positive attitude increases your faith in your abilities, and It produces more energy.
• Positive attitude increases your faith in your abilities, and It produces more energy.
• brings hope for a brighter future.
• You become able to inspire and motivate yourself and others.
• You encounter fewer obstacles and difficulties in your daily life.
• You get more respect and love from people.
• Life smiles at you.
  
• Increased life span
  

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• Lower rates of depression
• Lower levels of distress
• Greater resistance to the common cold
• Better psychological and physical well-being
• Reduced risk of death from cardiovascular disease
• Better coping skills during hardships and times of stress
  
• Expecting success and not failure

• It makes you look at failure and problems as blessings in disguise.
• Believing in yourself and in your abilities.
• Enables you to show self-esteem and confidence.
• You look for solutions, instead of dwelling on problems.
• You see and recognize opportunities.
  
• Making you feel inspired.
• It gives you the strength not to give up, if you encounter obstacles on your way.
• In this way u can change your life.

SOME SEASON-SOME SPECIFIC TIPS FOR SUMMER FOOD

SOME SEASON-SOME SPECIFIC TIPS FOR SUMMER FOOD

1.   Always consume natural foods that have disease fighting, healing and regulatory properties like fruits, vegetables, sprouts, nuts, seeds while grains etc. There are rich in antioxidants required to cleanse and nourish the body.

2.   Opt for seasonal food like berries and water-based foods like melons sprouts, salads etc. Squashes and fruits like berries and citrus fruits etc ideal for this weather. These foods are also a better alternative to junk foods, ice cream soft drinks etc.

3.   Keep yourself cool with buttermilk, coconut water, lemon juice, vegetables juices and pure water. Avoid hot drinks and hot water.

4.   Snack on apple, melons, cucumbers etc instead of unhealthy chips, biscuits, cookies as soft drinks.

5.   Ensure that you eat five to six meals a day. These can include fruits, nuts, vegetables juices, sprouts and salads as fillers in between meals. Women who eat diets high in fruits, certain vegetables, pasta and red wine, are less likely to have hot flashes and night sweats during menopause, a newly study from Australia suggests.

6.   Avoid cooking heavy meals with liberal use of spices and oil, refind or white flour products like breads, pasta, white rice etc. Have more of steamed vegetables khichdi salads and sprouts are pittapacifying foods.

7.   Avoid salty, sour pungent, greasy foods, heavy spices, junk foods and sugar.

8.   Avoid starvation. Eating everything in moderation is the key to mental and physical health as starvation and deprivation can lead to mood swings and irritability.

9.   An emphasis on flavors that balance body’s dashes, bonding with nature, laughter and positivity keeps you rejuvenated and free from stress, to keep our bodies in balance and create a better harmony in the body, adopt a life style with a blend of yoga, meditation right breathing techniques and sound nutrition with focus on vegetables, fruits, legumes, nuts and white grains.