Some Health tips you must keep in mind
Dr Astha Dayal, Visiting Consultant (Gynecology), Artemis and Apollo Cradle, Gurugram, agrees upon, while highlighting that young working women are today becoming more prone to health issues like irregular periods, low fertility, depression, weight gain, indigestion, hair loss, acne and even heart ailments every day.
How stress takes a greater toll on both mental and physical health of women as compared to men, she says, “The most common problem I get to see is polycystic ovarian syndrome or PCOS, meaning hormonal problems like irregular cycles, subfertility, and weight and hair issues. Fifty per cent of these women could become diabetic later in life and they have a three-time higher risk of developing cancer of the uterus.”
Pointing out how convenience has increased in the age of technology, leading to heart and cardiovascular diseases, and is mostly affecting young working professionals with desk jobs with no scope for regular physical exercise, Dr Subhash Chandra, Chairman & HoD, Cardiology, BLK Super Specialty Hospital, Delhi, says, “This slows down the heart’s rate of pumping oxygenated blood to the major organs. The dependence on fast food and stress leading to alcoholism and smoking is adding fuel to the fire. Such sedentary lifestyle makes them prone to problems like obesity, increase in blood sugar levels, high cholesterol, to name a few. These are increasing the buildup of atheroma — a fatty deposit within the inside lining of arteries. They restrict blood supply to the heart and cause strokes and even heart attacks.”
As these are lifestyle-induced factors, a little change in the routine can benefit immensely. Quitting smoking is the first step to good heart health that will not only limit cardiovascular diseases but also minimise the chances of cancer. “Choosing healthy food over fast food is always advised, as the latter has a lot of trans-fat that clog the arteries. Instead of munching on chips and ready-to-eat food try snacking on dry and seasonal fruits.
Choose organic food products over geneticallymodified items. Most fried food contains a lot of salt along with excess oil, steamed or grilled items, with moderate condiments. As a result, it reduces the salt intake by several counts,” Dr Chandra adds. He also says that maintaining your weight will consequently come with a self-monitored approach to your routine.
Dr suggests some tips for healthy life :
Our diet and proper exercise are vital to staying healthy. Lalitha Subramanyam, Chief Nutritionist, and Rubina Guleria, Cosmetologist and Wellness Coach, Grow Fit, give pointers on what to eat and how to tweak your lifestyle to have a healthy .
1. Focus on fruits and veggies: Power foods like lemons, apples, bananas, mangos and watermelon are cheap and easily available. Fruits and vegetables are nutrient dense without being heavy in calories which mean you can go through a whole lot of healthy fruits and healthily cooked veggies without gaining weight.
2. Add in lean meats, low-fat dairy products, and whole grains. Balance is key. As good as fruits and veggies are, it’s good to add variety to keep boredom away. Choose lean meats, low-fat dairy, and whole grain pasta. This makes the indulgence not-so-bad and destructive. What is lean? Pick white meats (without skin) low-fat or non-fat milk, cheese, and yogurt and indulge in quinoa, and oats.
3. Cut out processed junk. Not only is this food processed, it’s full of additives that make you addicted to them. The additives confuse our bodies and as it doesn’t recognise it as food, and so, in its confusion, stores it away as fat for later use.
4. Drink enough water. Well hydrated bodies are able to maintain good pH which gives us good and healthy nails and hair. It also helps our insides perform better with proper absorption of fat and nutrients. And you can lose weight, as well! Studies show that you could lose two-three kgs in a year by just upping your water intake around a litre a day. And keep it cold – drinking cold water can increase your metabolism by up to 30% for 10-40 minutes.
5. Cook the right way. Since you’re cutting out all that processed junk, Cooking is great for your budget, your skills, and your waistline, but here’s a couple things to keep in mind:
A: Go as raw as possible.
B: Use the right kind of oils, like olive or safflower.
C: Concentrate on the good fats. Some of the sources for good fats are Olive oil, avocado, and nuts.
D: Use olive oil to saute on low flame. Instead of eating a candy bar, opt for nuts. Nut are filling and easier on our digestion system as our bodies can process the unsaturated fats more efficiently.
6. Moderate your alcohol intake.
7. Quit smoking. Tapering intake doesn’t work quite as successfully as having an option to get a cigarette opens us to the choice of smoking just one more.
8. Try out some simple exercises like Pilates Push-Up, which works the chest and triceps. Just lie on the floor and get in a classic push-up position – hands under shoulders and legs straight behind. Keeping your head in line with your spine and looking down at the floor, lift your right leg about six inches off the floor. Do 6-10 push-ups in this position. Then lower foot to the ground, and lower to your knees to rest. Resume classic push-up position, this time elevating left leg while doing the move