Fashion has its charm forever, but nutrition and fitness are fast picking up on the same lines as fashion-people fall head over heels in love with anything that is introduced in the market such as a new diet, some quirky superfood or an exercise routine. This might work out with fashion but when it comes to health, changing from one diet to another or likewise will never benefit our health. Instead, we need to create and stick with a diet and exercise routine that will have a long-lasting impact on our body.
When we have the motivation in us to create the change, this motivation stays as the strong cause that keeps us grounded to our objective in times of difficulty. For this, we need to define our objectives clearly and question ourselves whether our habits fulfill these objectives and if so, how. No goal is achievable without proper planning, commitment and execution. Once these three are firmly done in a systematic manner, no one can beat us to our target. Objective in Life If one of your objectives is to live a longer, healthier life, the study done by researchers from Harvard Public Health gives you the right five solutions for a healthy life without any superfoods, magic pills and so on. This study appeared in the American Heart Association journal after analyzing and following up more than 1,00,000 people for a period of up to 34 years. The researchers concluded that individuals who engaged in practicing all the five low-risk life factors increased their lifespan by a huge number of years, 14 years in the case of women and 12 years in the case of men specifically. The five low-risk factors include:
On Par with Risk Factors The study emphasizes again and again on the importance of following a healthy lifestyle for improved longevity. Sadly, not many people are eager to pursue a healthy lifestyle ignoring all the fancy foods and beverages available. It’s high time that people begin to assess themselves on these five parameters and set their goals accordingly. You might exercise and avoid smoking but you party every weekend and indulge in drinks which raises your calorie intake rapidly. Otherwise, it might also be that you exercise daily and avoid smoking and drinking but food is one thing that devastates all other efforts. Analyzing and determining your area of weakness helps you focus on this particular area and set things right. You can start with one weak area and progress towards the rest one after the other. Some workable and interesting tips to start off include:
Excuses are for those who love to put off exercising. These are the ones who are ready with all kinds of reasons right from lack of time to shortage of money. Every time someone gives me busy schedule as an excuse I am bemused and surprised. Of the 24 hours can’t we take off an hour or at least 30 minutes to take care of our body that toils and works to take care of us?
One who wants to get the work done searches for solutions in all directions but one who simply wants to escape from the work looks for excuses everywhere. Exercise is an activity that’s been repeatedly insisted for wellness and health of individuals. The present world has made men and women lazier with its latest technological advances and aids. Right from using a mixer grinder for cooking to a washing machine for washing clothes the intrusion of machines has even surpassed these genres and taken us to a place where we use machines for eliminating body weight and become slimmer. Again, we don’t think about the resulting side effects and also this is not something that can be afforded by many. Climbing onto Health, Quickening the Pace So, if you don’t have the time or money to take up resistance training or aerobic activity the best advice for you is to climb the stairs! This is not a statement given out of frustration but one that has a valid proof backing its efficiency. Postmenopausal women are forced to consume supplements in most cases owing to nutrition deficiencies such as calcium and estrogen deficiencies that cause vascular and muscle problems. A new study on these women has proved that climbing stairs not only lowers blood pressure but also builds leg strength in them. There are no second thoughts that exercise is good for the body but in case of postmenopausal women, it is critical to single out the right exercise forms to achieve desired results without causing further health issues. High-intensity resistance training is good for preventing age-related muscle strength loss in postmenopausal women but sadly, it has the potential to increase blood pressure in those individuals with prehypertension or hypertension. Aerobic exercises come to rescue here but again many women are barred from practicing them owing to unavailability of fitness centers near them (cities are not where women population is greatest as most of them reside in towns and villages that don’t provide much exposure to the female sex), lack of time and money, a sense of embarrassment or shyness and poor weather. Worldwide, women are given secondary preferences and always reminded that they exist a notch below to men. Hence, household chores and taking care of children are primarily done by females which leaves them with little or no time. For such individuals, climbing stairs offers the best advantages of both aerobic and resistance exercises for improving cardiovascular fitness and leg muscle strength in the comfort of their home devoid of any expenditure. Also, climbing stairs offers the benefits of fat loss, improved lipid profiles and reduced risk of osteoporosis. Along with this, if these women stick to a healthy diet plan suiting their body condition and calorie requirements, they can definitely expect a two-fold increase in their health. For getting in touch with reputed dietitians or nutritionists to prepare your diet plan please visit the website www.firsteatright.com. Another study that focused on the effects of climbing stairs on arterial stiffness and blood pressure of postmenopausal women concluded that this act led to reduction in arterial stiffness and BP and increase in leg strength in stage 2 hypertensive postmenopausal women. Our health is in our hands. Unless we take good care of our well-being it is difficult to live a peaceful life. Gym or fitness centers are not the start and end of fitness. The upsurge of glamorous fitness hubs and health parks has robbed activities like daily household chores, walking and cycling in open roads and climbing stairs their due respect. Its time that we revive these exercise forms and enjoy the benefits without having to sacrifice our time, money or goals. Pregnancy is blissful. The mother-to-be is the center of attraction and she is given the choicest variety of foods to eat as her health defines the developing fetus’ health greatly. Huge changes have evolved in the recommendations and advices given by physicians to the pregnant women depending on the evolving lifestyle practices and overall health of the population. ‘Eat for two’ was a popular concept a couple of decades back and still dominates many sectors of the society. This concept paved way for enormous weight gain but the consequences were overruled as people assumed weight gain during pregnancy to remain neutral on the mother’s health and in fact, considered healthy for the child’s development. In recent years, physicians have started facing an array of weight gain-related complications such as high blood pressure, gestational diabetes and increase in C-section deliveries. Also, pregnant women started delivering bigger babies (another cause for increase in C-section deliveries) and the delivered babies were also at an increased risk of obesity and juvenile diabetes. All these are consequences of drastic weight gain during pregnancy in the overall childbearing population. The side effects of this weight gain on the obese/overweight pregnant population is alarming and needs immediate intervention. On the Knife’s Edge Overweight/obesity affects both the mom and child duo badly, yet physicians are reluctant to advise against weight gain during pregnancy fearing the baby’s health and nutrient needs. A latest study funded by the National Institute of Health (NIH) shows that it is safe and permissible to restrict weight gain in obese/overweight women with proper nutrition guidelines. The base of the study was to discharge lifestyle recommendations and nutritional counselling via a smartphone diet app and managing follow-ups and change in recommendations via phone and chat. Most women of childbearing age across the world are overweight/obese and these are the women who are at a higher risk of pregnancy-related weight gain comparatively. Such weight gain affects the mom-child duo as they are at an increased risk of diabetes, preeclampsia, hypertension and birth defects. Also, weight control/loss programs are exclusively for non-pregnant women. Data shows that children born to overweight/obese moms are 50% likelier to grow into overweight/obese adults and the chances increase to almost 70% when both parents are obese/overweight. The changes in physical traits and likeliness to become overweight/obese appear not until the child’s three, four or five years of age. Its high time that there are ways to cut down weight gain during pregnancy in obese/overweight women. Weight Control & Not Weight Loss Weight loss is never recommended for overweight/obese women during pregnancy and the study tried to control weight gain with healthy diet intervention and physical activity. According to the research group, moms who are motivated to make lifestyle changes during pregnancy are likelier to follow it through the period fearing the baby’s good health. After delivery, the lifestyle change becomes a habit of a lifetime; the new mum becomes a role model for other members of the family to follow suit and become healthier in life. The research team analyzed 281 obese/overweight women aged between 18 and 45 years who were from different ethnic backgrounds. Every participant went through a nutritionist who proposed a DASH (Dietary Approach to Stopping Hypertension) diet plan depending on the calorie requirements and meeting the restricted weight gain recommendations for every individual. DASH diet is an excellent diet plan that’s recommended for people with hypertension as it is high in fruits, vegetables, whole grains, nuts, fish and lean protein. DASH is best-suited for pregnancy as it provides the pregnant woman with calcium, potassium and protein without excess salt, sugar and saturated fat. Every participant was advised to walk for 30 minutes or take 10,000 steps daily to stay fit. The nutritionist involved tracked every participant’s calorie consumption, physical activity routine and weight changes. Constant reminders were sent via messages, emails and phone calls regarding the progress of the participants. Women tracked food consumption via an app and they also slept between 7 and 9 hours for a smooth metabolism. Sleep changes affect body metabolism and contribute to weight gain. Results showed that overweight/obese women in the study group gained 2.5 kilograms lesser than those women in the control group during pregnancy. Also, a decreased number of participants in the intervention group, 68.6% versus 85%, exceeded recommendations for pregnancy weight gain for obese/overweight women. Weight gain must be between 5 and 11 kilograms in women belonging to the obese/overweight group compared to the normal weight gain recommendations (11 to 16 kilograms) for women in the healthy weight ranges. Pregnancy is a time when women are emotionally motivated to eat, hesitant to exercise and love being pampered. All these are challenging enough to motivate a pregnant lady to eat healthy and stay active. Controlling eating habits and increasing physical activity rates are a challenging task. But it’s the need of the hour as more and more childbirths from obese/overweight women will result in a population of children who are prone to obesity/overweight as they grow into adults. Obese/overweight women in childbearing age who are planning to conceive can get in touch with registered dietitian nutritionists at www.firsteatright.com to lose weight in a healthy way and conceive naturally without facing consequences all through pregnancy. It’s highly unlikely that we venture out in the cold weather without a valid reason and when we do, we are covered from head to toe protecting ourselves against the chill air outside. Jogging, walking or even going to the gym becomes a painful affair and it’s not uncommon that some individuals skip workout during the entire winter season sometimes. Physical activity needs no vacation and there are ways to continue the routine lifestyle irrespective of the weather conditions outside by being extra protective. Understand what ‘extra protective’ means and prepare yourself for a solid exercise session during winter with the help of www.firsteatright.com. How about taking the pet for a walk in the freezing weather? Presence of Fur is not a Surety Against Chills Your adorable pet might be covered with a thick coat of fur and seems to remain unbothered about the weather as long as he/she stays inside your cozy little home. Once you take the pet for a stroll or walk, especially during early morning or late-night hours, he/she would be pretty grateful if you take a few precautionary steps to fend off winter chills from disturbing the pet’s health and comfort. After all, they are voiceless souls who can only express their happiness and needs through gestures and sounds. Understand that pets too can get frostbite and hypothermia just like humans. It is the duty of every pet owner to protect his/her adorable creature from any of these. Its actually easier that thought to protect your dog from the cold outside as most measures are similar to the ones we do for our own protection:
Your pets are just like you. They don’t relish the winter chills and wait for it to get over as soon as possible. But it is our responsibility to take care of them until the warm sunshine strikes. Lyme disease is due to the bite of black-legged ticks (commonly called as deer ticks) infected with the bacterium Borrelia burgdorferi and is found in every continent except Antarctica. Lyme is also called as the ‘Great Imitator’ as many of its symptoms are indicative of other diseases and physicians often misdiagnose it with other illnesses such as chronic fatigue syndrome, fibromyalgia, multiple sclerosis and depression. Such a misdiagnosis not only delays treatment but also increases the progression of the infection. Lyme disease is mostly the consequence of a nymphal tick bite (immature ticks). They are so tiny that most individuals remain ignorant of their bite as it is painless. But the aftermath is dangerous as the tick starts feeding for days together undisturbed. Longer it stays on the body greater is the chances of passing over Lyme into the bloodstream. Symptoms Lyme disease can affect anyone, but it is predominantly seen in kids, older adults and other people such as firefighters and park rangers who spend most of their time outdoors. Symptoms include:
Chronic Lyme Disease When the symptoms are not identified at an early stage and treatment is not started there are ample chances for the disease to become chronic or late-stage. The disease might go into hiding in different body parts and affects multiple body systems such as the reproductive system, heart, nervous system, brain and circulatory system. Researchers have found that quality of life of people impacted with chronic Lyme disease was affected badly and was almost equivalent to that of patients with congestive heart failure; pain was on similar levels as that found in post-surgical patients and fatigue was also on similar lines as exhibited by multiple sclerosis patients. If you are interested in knowing more about multiple sclerosis please visit the website www.firsteatright.com. Prevention Until today there have been no vaccinations for Lyme available. All that you can do to prevent the disease is to stay safe and take precautionary measures. A tick is very small and most people don’t feel any sensation or pain when it attaches itself to the skin of humans. Pets are another great source of entry for ticks and hence it is necessary to ensure the following:
When there is a shortcut to success why strain yourself the hard way to seek it? Instant coffee, instant noodles, ready-to-eat instant idli/dosa/poha, instant cash transfer and instant blood sugar results have become our choices in life. Mankind is nearing a phase where individuals might desire to deliver kids instantly too. Science, technology and modernization have improved our luxuries, made life more comfortable and in turn have paved way for laziness, lethargy and inactivity to become a part of each of us. Our mindsets have been channelized such that we need solutions to problems that don’t require us to toil much but give us excellent results. This concept has once again proved to be true in case of individuals suffering from high blood pressure. The Lazy Way Around Most love to choose an alternative to exercising to stay fit and healthy. Right from superfoods to miracle shakes the nutrition industry has it all. The success of these ventures is also guaranteed as they are in line with people’s requirements failing to enlighten the individual on the long-term effects. When it comes to controlling high blood pressure too individuals would rather pop a pill or drink a cup of tea rather than exercise. That’s the opinion of 1,400 people who were given four different choices to lower high BP rates imagining the scenario which could help them prolong life by a month, year or five years. The four treatments proposed were a cup of tea, pill, exercise or half yearly injections. Results are rather alarming as many participants chose either the pill or tea and some of them refused all four treatment methods despite the advantage of prolonging life by a year or even five years. Statistics show that:
High blood pressure might seem to be a simple detour from regular BP levels compared to cancer and heart attack, but most people fail to understand its graveness until cardiovascular disease strikes them. For those of you are unaware of the side effects of lingering high BP levels, such levels can result in heart problems and cardiovascular diseases. Tragic part is that the person doesn’t realize its importance until some disease strikes as there are no accompanying symptoms, and this is also one reason why it has been rightly called as the ‘silent killer’. The study exists as an eye-opener to also probe further about the likes and dislikes of patients and understand why they chose one method over the other. When there is a clear idea about the burden of each therapy, we can also think over ways to overcome these hurdles and help every individual find it easier to follow such solutions. Ways to keep high blood pressure levels under control include:
Kids are talented enough to find hundreds of reasons to avoid schooling and headache might be one of them. Wake up a sleeping kid at 6.30 A.M on Monday and pat comes the reply that he/she is not feeling well to go to school. Amongst many reasons, when a child complains of some problem repeatedly it is better to take it over to the pediatrician before asserting the problem to be a cooked-up one. Headache too belongs to this category!
Headaches are common complaints during childhood which might be owing to some bump in the head, sleeplessness, hunger, illness or stress. Migraines too are possible in these young children and as a matter of fact, many individuals start suffering from migraine problems from the age of 12. It is better to stay aware of migraine indications from www.firsteatright.com to treat your child at the earliest possible to ensure that he/she doesn’t suffer greatly. Rarely, the headache becomes a matter of major concern under the following circumstances:
Wedges, pumps, stilettos, cone heels, ankle booties and more help women seem taller by 8 inches or more. Walking in stilettos needs one to master the art carefully as it is no joke moving around with such high heels. Our poor toes and feet withstand the heel’s pressure. These tiny little body parts are pressurized each day to bear the brunt of our body’s weight. Sometimes, people apply pressure to the toes while playing some sport or during some fast-paced action making toe cramps common.
Toe cramps happen suddenly and might seem harmless but sometimes the twitching and twisting results in extreme pain. You might experience a toe cramp due to different reasons: Ill-fitting shoes: Pointed heels, shoes that are too tight near the toes or ones that don’t fit you right can put pressure on the entire feet, especially the toes. When the shoes don’t fit you well, they might cause muscle injuries too. Dystonia: Spasms of a group of muscles or even a single muscle. This is not a disease, but a symptom caused due to other diseases such as multiple sclerosis, brain injuries, Wilson’s disease or even stroke. Blood flow: Improper postures can affect blood flow to different parts of the body. Lack of proper blood flow to the feet or toes results in aches and spasms. Even sitting continuously for hours, sitting cross-legged for a long time or suffering from diabetes impacts blood flow to the toes. Neuropathy: Damage to the nerves causes spasms, pain, cramps and tingling. Parkinson’s disease and diabetes are two conditions that can cause nerve damage. Dehydration: We must always consume sufficient amount of water to stay healthy. Dehydration is a major reason for muscle cramps on the toes. These are sure to happen when the muscles are overexerted or when the shoes don’t fit well. Dehydration can also cause electrolyte imbalance which again cause spasm or cramps. Also, any problems with any organs can cause organ failure which again can alter electrolyte levels. This prevents the body from absorbing nutrients. Individuals with a higher risk for kidney or liver failure should visit a doctor if they experience muscle spasms. Restless leg syndrome (RLS): Almost one-third of people aged above 50 experience RLS which is characterized by foot and leg cramps during the night and an odd sensation in the leg both of which make it difficult for a person to fall asleep during the night. For more insight into RLS, please visit the website www.firsteatright.com where you can find a detailed explanation. Muscle tightening: Each of our toes are made of hundreds of muscles that help in movement and any tightness in these muscles can cause muscle spasms and pain. Learning a new exercise, not leading an active lifestyle or not stretching before exercise are common causes of muscle tightening. Treatment There is no treatment as such recommended as home remedies are the ones that are often sought after for treating muscle spasms. These include:
Recommending fruits and vegetables for good health is such a cliché that its equivalent to saying the Sun rises in the East. When such are the terms of the world how is it going to matter when I say that eating vegetables is good for artery health? It sounds extremely rudimentary. The catch here is that surpassing all vegetables is one subsect of these veggies that has won the medal. Clogged Arteries Accumulation of plaque (fatty deposit made of cholesterol, fat molecules, calcium and other compounds) in the arteries cause the blood vessels to thicken and the arteries to narrow and harden. Such clogging of arteries by plaque is termed as atherosclerosis. This obstructs oxygen-rich blood from flowing through arteries in different parts of the body paving way for harmful diseases such as heart disease and stroke and sometimes even death. RDNs and physicians have always highlighted the advantages of consuming a diet rich in fruits and vegetables such as the Mediterranean diet, vegetarian diet and DASH diet to minimize thickening of the carotid artery walls and even studies prove their benefits but there are little or no proofs/studies that probe on the specific type of vegetables that prevent blocking of arteries. This kindled the curiosity of a group of researchers who analyzed data of more than 900 women aged 70 years and above. The study participants were asked to fill a questionnaire which included details about consuming vegetables. They were asked to report their frequency of vegetable consumption on a 10-point scale that varied from ‘never’ to ‘three times or more per day’. These women also mentioned the vegetables they ate from a list of 24 veggies. This included veggies such as yellow, orange and red variants, legumes, green leafy vegetables, cruciferous vegetables and alliums too. After the study period all these women were measured on the thickness of the carotid artery and results showed that women who consumed most vegetables had carotid artery walls that were .047 millimeter thinner than women who consumed the least vegetables (Compared to women who ate less than three servings of vegetables women who consumed at least three servings of vegetables had carotid artery walls that were about 0.036 millimeter and maximum artery thickness was as lower as 0.047 millimeter). While the number sounds trivial researchers believe that this difference can cause a significant change in the risk of heart disease. For every .1-millimeter decrease in carotid wall thickness the risk of stroke and heart attack reduced by 10-18%. Also, for every 10 additional grams of cruciferous vegetables consumed daily, participants witnessed a 0.8% reduction in average thickness of carotid arteries. But whether eating more crucifers can reduce risk to a greater extent remains a mystery to be solved. Every Vegetable No Less or Better than the Rest The study proves a great message, but this does not mean that all other vegetables are less-important. Each vegetable has its own unique qualities and nutrients that are essential for a well-balanced diet and good health. The only suggestion here is to make it a point to include a serving of cruciferous vegetables among all other vegetables to protect heart health. Cruciferous vegetables include cabbages, broccoli, cauliflower, kale, Brussels sprouts, radish, turnip, watercress and others and these veggies have a lot many beneficial properties to their kitty. Complete list of their advantages and an exhaustive list of the cruciferous vegetables are available at your disposal at www.firsteatright.com. Every individual is advised to consume at least five servings of vegetables and fruits daily for optimal health but most of us don’t do. Start developing a liking towards these veggies and appreciating their benefits for a healthier body. Blessed are our hands to pray to the Almighty, cook delicious food, build homes, key in words, pen down our thoughts and so on and on. What started as tiny structures that erupted when you were an embryo just four weeks old form into tiny fingers and toes that are still webbed. By the 10th week, these structures become distinct and that’s when you get to know whether you have got five or more fingers/toes in your hands/legs! Scientists, researchers and physicians are still perplexed over the number ‘5’ and always wonder whether we would be better off plus or minus one finger. Maybe, that’s why we have got a rare category of people who are born with six fingers where the sixth one mostly erupts as a tiny protrusion. First day of class after school reopens is always exciting as we look forward to meeting our new class teacher. It was just like every other year and I was in my fourth grade eagerly waiting for my class teacher. In a while she entered the class booming with high spirits like a fresh wave of air. As she placed her belongings on the table I could find a tiny little protrusion extending from her left hand near the little finger. This protrusion waved loose unlike her other fingers that were as solid as her confidence. Distressed, scared, bemused or nervous, you can term it anyway, I spent the entire year praying for it to end as soon as it had all started. Sadly, I was too small to understand this to just be an extra finger which can happen in some people-scientifically called as ‘polydactyly’. Polydactyly Originating from the Greek word ‘poly’ (many) and ‘dactylos’ (finger), extra fingers or toes on our hands or legs are named as ‘supernumerary’ directly meaning that this finger/toe is ‘more than the normal number’. There might be an extra toe or finger in either one or both hands or feet. Extremely rarely, hands/legs might comprise of more than six fingers or toes. The extra protrusion might contain no bones but appear as a soft mass of tissue (nubbin), contain a small incomplete bone but no joints hanging down as a partially formed finger or comprise of all features (bones, joints, tissue) present in other five fingers. There are three types that include: Preaxial (ulnar) polydactyly or small finger duplication: Here the extra finger grows on the outside of the little finger which is also called as the ulnar side of the hand. The same growth arising in the feet is called as fibular polydactyly. Postaxial polydactyly or small finger duplication: The extra finger grows on the outside of the thumb, also known as the radial side. But such a growth is comparatively rare. When the same kind of growth occurs in the toes it is called as tibial polydactyly. Central polydactyly: Going by its name, the growth can occur anywhere near the ring, index or middle finger although this is extremely rare. A similar growth in the toes goes by the same name. Any individual with this condition mostly suffers from webbed hands or feet. Such hands/feet can hinder normal activities and for complete information on this please visit the website www.firsteatright.com. Reasoning Out! This condition is generally hereditary and passed down in families known as familial polydactyly. Here, the individual experiences no associated symptoms other than the extra growth. The same growth might arise as a result of some genetic condition in which case both, the polydactyly and the genetic condition are passed over. Sometimes, the genes of a growing fetus can also change while it grows in the womb and in no way is the extra finger a result of inheritance. Diagnosis & Treatment The physician usually diagnoses the condition with the help of an x-ray. He/she identifies the bone structure of the hand/foot carrying the extra growth after which questions regarding family history of polydactyly are posed to the individual. Rarely, the condition is diagnosed when the baby is the mother’s womb as a three-month-old fetus. Treatment depends on the type of polydactyly condition present:
It was all in the news sometime back that sitting continuously for hours together is bad for health, it might lead to increase in obesity rates and buildup of visceral fat around internal body organs (visceral fat is dangerous as it raises risk of cardiovascular disease and diabetes). There were suggestions and recommendations to include more time moving around between work, holding walking meetings or using standing desks. Read more about walking meetings and how they improve employee performance at www.firsteatright.com. Bigger companies implemented these changes immediately (employee welfare is their first priority isn’t it?) fixing standing desks for their employees or setting up standing workstations where those interested can go and work. Even I was about to buy a standing desk for myself considering all the advantages involved. Call it luck or bad luck, before I invested my money in one there is another news proclaiming that standing desks might be bad for health after all! All my hopes are shattered and am again left at where I started- sitting! Sitting Less at your Desk is Best One is definitely aware of the ill-effects of sitting down continuously but what about cashiers at super markets, salespersons at garment stores, chefs and bearers at restaurants and our beloved teachers at school? Do they remain fitter than the rest of the population owing to the nature of their job or are they too at the mercy of certain health problems? Its been proclaimed that standing in between your sitting sessions clears your mind, helps you think clearer and also acts better for your health. But the latest study shows that standing desks might not be as good as we had imagined. In fact, they deteriorate our health further. Standing Study that Shows Side Effects A new study conducted by researchers found that adults who stood for more than 2 hours while working were subjected to additional discomfort and decreased mental state. The team monitored 20 adults on their cognitive skills and body comfort while they worked and found that:
Don’t Stand & Don’t Sit If standing is not the alternative to sitting and if sitting is not the alternative to standing then what is the solution or is there a solution? Yes. People who sit for a long time can move around every now and then or at least vary their position every hour or so. For people who stand, it is advisable to allow them to sit every now and then alternating between sitting and standing. Don’t come to any hasty conclusions about standing or sitting as the research on standing involved only 20 people and we need much more authentication before drawing conclusions. Until then, it does no harm to stand in between and work. This helps you focus more, feel less restless and avoid the sleepy sessions that might show their heads every afternoon post lunch. It does seem weird to stand and work initially (as though it’s a punishment of some sort) but you get used to it in course of time and it makes you feel much relaxed and energetic. Now, girls are at an even greater advantageous position when it comes to studies. First ranks in schools and universities are mostly secured by female candidates and it is a well-known fact that women are better at remembering things comparatively. Researchers have come up with an interesting news that provides dual benefit to the female community.
To Err During Exams is Common, To Ex’er’cise to Overcome it is Divine Exercising has got not or two but many more reasons to perform it regularly right from an active lifestyle, healthier body, improved well-being and decreased risk of diseases. Yet another feather to the cap is increased memory. A group of researchers have come up with the new study that performing exercise after learning something right before an examination or in general, to improve your memory acts as a great booster to your memory capabilities if in case you are a woman. Sometime back we already came to know that aerobic exercise boosts the size of hippocampus (part of brain associated with learning and cognition). The website www.firsteatright.com holds all the required information for knowing more about the effects of exercise on learning. Continuing to exercise for more than 6 months or a year increases volume of selected brain region. But now, this new study comes as a surprise to many. To Exercise Memory A team of researchers conducted a study on 256 participants. These participants were divided into four groups and subjected to four different experiments. In the first experiment, 74 students (UG) aged around 20 years were divided into two groups. One group were involved in 5 minutes of low-intensity cardio exercises before remembering name-face pairs while the other group was engaged in a non-exercise activity. 24 hours after learning phase the participants were tested on their memory skills. The other group was subjected to the same conditions but with one major change. The exercise session happened 5 minutes after the learning phase. In the second experiment, the participants were made to follow the post-learning exercise routine on the same day as the learning phase to check whether sleep played any role in impacting memory skills. The third experiment replaced face-name task with abstract shapes recognition as there has been some research suggesting that emotional stimuli is remembered better compared to neutral material. With this, researchers were able to note that individuals who performed mild exercises soon after learning performed better than women who did not exercise. The fourth experiment was almost the same as the first except for the fact that the non-exercise activity differed. In all these experiments, the benefits of post-learning exercising were true and it also happened that the men did not benefit from such learning-exercise outcomes in any of the four experiments. The researchers are doubtful whether any of the experiment conditions provoked women to show solid changes compared to men. One thing worth mentioning is that in three of the four face recognition experiments involved all the faces tested for recognition were that of males. Researchers feel that women are better in recognizing faces of men comparatively while men identify faces of women better. Address Recess Stress Children get short breaks between classes to refresh themselves. A snack break lasts for not more than 15 minutes and lunch breaks don’t surpass 45 minutes. As adults we require a break between office work to engage our minds effectively and produce promising results. Many schools are planning to reduce break timings to cope up with the pending portions but having these breaks are necessary to help kids focus better and perform better. It helps to come up with physical activity breaks several times during the day to help them stay attentive and learn. Until then, it is also required that researchers come up with better statistics to understand how much exercise is needed, how long it is needed and who are the people benefiting from exercising. Flex your body, bend your hands and knees, shake your hips and do light exercises after learning to stay motivated to read, retain what you have read and put it effectively to practice. Cooking can be mastered by attending classes, learning from the net or by experience. When individuals complain that cooking is boring its mostly not the actual process of cooking that makes it a painful chore but the preparations that go before it and the cleaning up that’s required after it that intimidates many. Every chore requires planning and cooking is no exception. It all starts with ‘what’ to cook, procuring the ingredients, storing them rightly, washing the ingredients, chopping the vegetables, putting up spices together and finally cooking it on fire. Once the dishes are ready you are again expected to clean the kitchen counter, sort the dishes and tidy the space. Experimenting with Produce Food poisoning often happens when we eat outside and neither are our kitchens free from its attack. The way we handle ingredient, use kitchen stuff and wash things are determining factors of food poisoning in the kitchen. Washing is a critical step towards eliminating food poisoning-right from our hands to the utensils. But there are a couple of misunderstandings and controversies surrounding washing foods. Its human nature to wash any of the foods before using them to cook. While its recommended to wash fruits and vegetables thoroughly there are a few foods that should NOT be washed to retain their health and avoid spreading bacteria. Its better to know them and act accordingly. Must-wash Foods Fruits & veggies: It is necessary to wash all kinds of produce whatever way they might have been grown before using them. Never use soap as tiny particles might stick onto the produce’s surface and always dry them with a cloth or paper towel before using. Many have the conviction that its only fruits and veggies with edible skin that need to go through this drill but what we miss out is the fact that any produce (edible/inedible skin) must be washed before consumption as bacteria or dirt might be transferred to the inside of it while slicing or peeling. Lids: Canned or frozen produce are becoming popular and people look forward to buying it as these are the ones that are available during any part of the year irrespective of its growing season. Its necessary to wash the lids of these products before opening them to avoid dust or other unwanted particles from falling inside. Ensure to wash all cans/tins before opening including those of beverages, soups and desserts. Rice: The rice that we use is mostly polished and goes through different processed before being sold in the market. Arsenic is a harmful compound that is likely to remain in rice. Some recommend soaking rice in water overnight and then rinsing it the next day to reduce arsenic presence, but rinsing reduces the amount of folate, niacin and thiamin by 50-70% as well which is not good news. Risk of arsenic exposure is more for those who consume rice several times daily. Never-wash Foods Raw chicken or meat: Washing raw chicken is not the way to clean it but the way to spread harmful bacteria all around the kitchen. The proper way to clean your chicken is to cook it. It is essential to use a food thermometer and check the internal temperature of the cooked chicken (it must denote 165°F) to confirm the absence of bacteria. The same holds good for other meat varieties as well. Read more about food thermometer and ways to handle the same from the website www.firsteatright.com. Fish: Never wash raw fish as this doesn’t clean the fish but only increases chances of cross-contamination to other foods, utensils and surfaces. Eggs: Its common for people to wash eggs before using. But washing eggs might remove the coating that protects the egg from bacteria that is applied while processing the egg. Just like meat, mushrooms can also taste different when they are in contact with water for a long time. Even chefs don’t suggest soaking the mushrooms for a long time as these are excellent absorbers and might make the dish soggy. Its better to clean mushrooms with a damp cloth or rinse them quickly in water and dry them with a clean towel. Before or after washing anything its mandatory to wash your hands with soap and hot water to kill the germs in your hands. Cooking healthy food and preparing delectable dishes are important. But above all is protecting yourself from harmful germs and bacteria that might transfer into your body due to inappropriate handling and cooking. |
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Dr. Nafeesa Imteyaz of First Eat Right clinic, is the Best Dietitian Nutritionist in Bangalore. Best Dietitian Nutritionist in Pune. Best Dietitian Nutritionist in Hyderabad. Best Dietitian Nutritionist in Chennai. Best Dietitian Nutritionist in Mumbai. Best Dietitian Nutritionist in Delhi. Best Dietitian Nutritionist in Kolkata.