No matter what your age or background may be, there is always scope for you to have a healthy heart. However, everybody’s needs are different.
While a child needs his parents to discourage junk food, a working executive needs to learn more about stress management. Whatever bracket you fall under, there is always a way to make your lifestyle more heart friendly.
GO GLUTEN FREE: A BEGINNERS GUIDE
July 10, 2017
Gluten intolerance or a more severe form of it known as coeliac disease has been on a rise and more and more people are choosing to go gluten free for life. While it sounds like a monumental task, believe us when we say it’s not so bad.
Here’s a beginners guide to go gluten free!
Gluten is a specific type of protein widely found in grains like wheat, barley, etc. It can cause allergies and diseases mostly related to the intestine.
Going gluten free can be a big change to your diet so when you first decide to go gluten free, take a trip to a loaded departmental store and buy your stock. You’ll be required to read the contents of almost every product but you’ll be surprised to see the available variety that is gluten free.
Weigh your options and start with consulting a dietician or going the natural way. Indulge in fresh fruits and vegetables, beans, different types of nuts and seeds, egg and dairy products, chicken, seafood, pulses, and more.
What Are You Giving Up?
If you are fond of bread and its variants, as well as pastas, pizzas, etc. then that will be the most difficult thing to give up. Bid adieu to muffins, croissants, bagels, burgers, etc. You might get lucky to find gluten free pasta in some stores but it is still not widely available. Corn and rice are gluten free, easily available and easy to incorporate in your diet.
The good news is that there are gluten free alternatives to every food item; it might take some adjusting in terms of availability and taste. Practicing caution should be a priority but you can always enjoy a meal with family and friends with a wine glass on the side if you plan well. More and more eateries are going gluten free by offering gluten free customizations to your meals. While it may look like too much effort at first, it will eventually become a habit, and a healthy one at that!
Heart diseases are alarmingly becoming common among people of all age groups and while doctors and experts always blame our lifestyle choices for them, a layman often ignores it because of our innate wishful nature of thinking that it will not affect us and when the age comes to be a little more careful, we’ll make lifestyle changes accordingly.
Well it is time to give your wishful thinking brain cells some rest and make gradual changes and efforts in your lifestyle for a fuller heart and life. The truth is that health problems don’t occur suddenly; they develop gradually throughout your life with every little choice you make with food, sleep, exercise, stress and other such factors. Johns Hopkins Ciccarone Center for the Prevention of Heart Disease stresses on the fact that the “basics of a heart-healthy life are as easy as ABCDE: Assessing your risk, Blood pressure control, Cigarette cessation and Cholesterol control, Diabetes treatment and Diet optimization, and Exercise.”
Working hard and partying harder?
Quit smoking and regulate your drinking.
Experiment with food and know how to cook yourself a healthy meal. Choose a meal that completes your nutritional requirements while relying on a lot of fruits and vegetables, lean proteins,
low saturated fat, healthy oils, whole grains, less sugaretc.
Try different exercises and activities to identify a routine that you enjoy and can follow for a long time to come. Invest in extra-curricular and social activities like yoga, dancing to channelize stress.
Work-life balance hard to maintain?
As you get more settled in life, so does your body.
Keep your body numbers updated. Go for regular checkups and know your cholesterol, weight, blood pressure and sugar, etc. Be quick to make changes in your patterns if you see any abnormalities.
Keeping your body moving is more important than ever at this age. Try to incorporate small walks in your working hours.
While a fully functional kitchen might not be your priority in your mid-twenties, make eating at home a habit and also a fun activity that you and your partner do together.
Avoid self-medication and treatment. Don’t hesitate to show a doctor and discuss the causes and symptoms.
If you’ve ignored your body till now, chances are your body will demand its rightful attention now.
With many bodily changes like menopause in women and erectile dysfunctions in men, this is the time to pay heed to every little health concern.
Even the smallest problem should be discussed with the doctor and any unusual symptom should not be taken for granted.
Train yourself to perform basic first-aid activities and emergency treatments to be better equipped in case of emergency.
It is time to slow down and give your body a chance to age graciously.
Be in the know-how of your risks of a heart attack. Take necessary medication and precaution to lower heart stress levels and factors that contribute to it.
Chances are that you will have to be on some sort of medication while continuously trying to keep up with your healthy lifestyle habits.
70 and beyond:
Stay organized to stay healthy.
If you are on multiple medications, we suggest you stay organized to reduce dependence on others and follow a routine that includes a healthy mix of diet, exercise, rest and social activity.
A cumulative practice of healthy habits can avoid discomfort in later ages. Once you train your body in a certain way, try to keep up with that routine to go a long way in ensuring a healthy-heart. After all, the heart takes everything and yet keeps us going strong!
While love and romance are themselves great for the heart, sometimes a little extra effort goes a long way in ensuring health as well as quality time with your significant other.
Here’s a list of 5 effortless ways to stay stress free, healthy and happy:
Unplug From The World
Don’t be afraid to sometimes put your laptop screens to rest, your phones switched off, all your gadgets at bay, and just be. Spend quality time with your partner, talk, cook, trek, go on a drive, go for a long walk, whatever suits your schedule. The important thing is to make that time for each other.
Many reports have suggested that people who work out with their significant others are likely to reap long-term benefits.
Learn The New
More often than not, we have more than one difference of interest with our partners. Don’t get bogged down by it, instead consider it a platform to learn something new and strengthen your bond.
Join your partner in the pool and take swimming lessons from him, shake a leg and invite her to teach you a step or two at the dance floor,try ice skating, bowling, or golf, or go simply cook a meal from scratch and divide the responsibilities. The more you are willing to experiment, the more learning opportunities you can embrace.
Diy Home Improvement
Make your space a place that you would want to retire to after a tough day’s work, a place you look forward to go to. Bring together your creative energies and take up a small do-it-yourself project to beautify your room. It could involve hanging your pictures on a string of fairy lights, painting a wall, setting up a bookshelf or as simple as arranging your wardrobe together.
Let your room reflect your state of mind!
Shop Till You Drop
Keep aside a day for shopping, it could be shopping for grocery or shopping for formals for both of you. Make a day out of it. And don’t ever underestimate the amount of walking and lifting you do when you shop!
It is important to keep encouraging and appreciating your partner. Be grateful for the little things they do for you. Leave them post-it notes, make travel plans, take them for a couple’s retreat/spa, go to an adventure park, or indulge in the old and good pillow fight.
It’s Not Just Hip-To-Toe, It’s Head-To-Toe Exercise
Not only your lower body, but your whole body gets indulged in pedaling the bike. From yourgastrocnemius andsoleus muscle in the calves, to hamstrings in the back of thighs, to gluteus muscles in the buttocks, to your abdominal muscles to balance and stay upright, to your arms and shoulder muscles to hold and direct, and last to your head to stay alert and active.
Slaps Out Ageing; Hello Beautiful Skin!
Cycling increases circulation through delivering oxygen and nutrients to skin cells more effectively, while ﬂushing harmful toxins out. It also creates an ideal environment within the body to optimize collagen production, helping reduce the appearance of wrinkles and speed up the healing process.
Sparkles The Grey Matter In Your Brain
Cycling helps build new brain cells in the hippocampus — the region responsible for memory, which deteriorates from the age of 30. It boosts blood ﬂow and oxygen to the brain, which regenerates the receptors.
Pedaling Is Spintastic For Your Heart
Studies have shown that regular cycling can cut your risk of heart disease by 50 percent. And according to the British Heart Foundation, around 10,000 fatal heart attacks could be avoided each year if people kept themselves ﬁtter. Cycling just 20 miles a week reduces your risk of heart disease to less than half and that too of those who take no exercise, it says.
Does A Glass Half Full Have Anything To Do With Your Heart?
June 20, 2017
Positive thinking has much more of an effect on your heart than you realise – and on your health. It isn’t about being naive but about hoping that the best will happen. How exactly does that affect your health? And how can you make yourself think positively?
Sometimes, the best way to motivate yourself is to motivate someone else. Especially if that someone else is your spouse. Instead of worrying your husband to stop working so hard, or telling your wife to eat more sensibly, turn it into something positive. Take each other outdoors – spend half an hour of quality time together, as often in a week as you can. Read more about some of our better-half exercise ideas.
The half marathon is not just a popular sport, it is actually the fastest growing race distance in running. In fact, the number of people who’ve raced 13.1 miles, which is the official distance of the half marathon, has nearly doubled in the past decade. While its health benefits are massive, and you don’t need us to tell you just how much good you’re doing your heart, here are a few points to help you start off right
The Japanese have a reputation of living long, healthy lives. Their hearts are healthier than those of most other races. Is it the sea air or the fish? As all secrets go, this one is called ‘harahachibu’. And it has to do with eating half of what you usually do.
Half An Hour Of Exercise A Day Keeps The Doctor Away
June 20, 2017
You’ve probably seen your colleague sweating it out in a gym, or your neighbour cycling for hours every weekend. However, there is actually research to prove you don’t need to go on and on – on a treadmill, or a jogging track. Not hours – just half an hour. Half an hour of exercise a day will give you benefits like these
Yoga is the Sanskrit word for union, union of improved health and happiness. The practice of asana, pranayama, and meditation helps deal with stress, anger and negative emotions. One of the beauties of the physical practice of yoga is that there are poses suited for everyone. No matter how old or young, fitor frail you may be- the mat is for you! Yoga takes care of you, your heart and your overall being.
Here is how it helps your wellbeing:
Fights stress and depression
Yoga could benefit those living with depression and other psychiatric conditions. Practicing mindfulness through yoga and meditation also results in higher serotine levels (the happiness hormone), and long-term practitioners have shown more mass in the areas of the brain associated with contentment.”
Effective way to control your asthma
Breathing practice, known as pranayama, is an essential part of yoga, and such exercises have been shown to help ease the symptoms of asthma and other respiratory problems.
General Health Benefits
On a physical level, yoga helps improve flexibility, strength, balance, and endurance. On an energetic level, yoga teaches you how to cope better with stress. On a psychological level, yoga helps to cultivate awareness to the sensations, thoughts, and emotions.
Fights Heart diseases
Yoga helps treating heart patients by increasing their capacity for exercise thereby improved their heart health. Yoga plays a huge role in reducing your risk of heart disease. The cardiovascular benefits of yoga also help reduce arterial plaque.
Times are tough and many people are struggling to stay optimistic given the state of the economy and the insecurity of their jobs. This certainly puts strain on their relationships and health too. However it’s never too late to see that half glass is still full. And of course there are different conclusions that can be drawn, but being optimist is the best option to go ahead with. Instead of thinking half a year is up,look forward to the latter half approaching fast, full of festivities!
All you need to do is this:
Set your daily Goals &Intentions
Before you start your day, take one minute to set your goals for the day and think of a word- how you would like the day to be? What attitude or spirit you want to bring to the day? The intention you choose will determine how you deal with the challenges you are facing.
Work outside your comfort zone
There is no better way to build self-confidence than by doing something that stretches you beyond your limits. It teaches that you are capable of more than you thought.
Not only is it great for you physically, it’s a very potent drug for making you feel better psychologically. As your heart starts pumping, your body releases endorphins into your system which not only burns off stress, but keeps your heart and life happy and beautiful.
Boiled & grated Beetroot – 1 pc
Flour – 2 bowls
Sesame seeds – ½ spoon
Ajwian – ½ spoon
Turmeric – ¼ spoon
Cinnamon powder – ¼ spoon
Salt & red chili powder as per taste
Take 2 bowls of flour
Add grated beetroot
Add Sesame seeds and ajwain
Add Cinnamon& Turmeric powder
Add salt and red chili powder
Add water to knead the flour
Make dumplings from the dough
Roll the dumplings into circular shape
Heat the pan
Cook the chapatti
Serve hot with coriander chutney and Ginger garlic chutney
Beetroot – Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
Sesame Seeds - The natural oils of sesame seeds are connected to a reduction in hypertension, which reduces the strain on your cardiovascular system, and helps prevent various cardiac conditions.
For the million things she did for you, it’s your turn now
May 5, 2017
Mark this mother’s day as a perfect time for taking stock of your mother’s health. Age 40 is a milestone when the risk of many health conditions increases. Mothers have a lot to take care of every day- demanding job, managing home, aging parents, growing children or all of the above; it’s easy to put health aside. However, it’s time to take care of her wellbeing, and to plan for the long-run.
Help her chart out a plan and follow these Simple steps for better health:
Eat breakfast daily
Eating breakfast is essential to keeping the weight down and calorie-burning metabolism up. The healthy-breakfast eaters have continued losing weight over time even though they ate more total calories, while the low-carb group started regaining weight after 4 months.
Kick start Metabolism
Strength-training for 6 months can increase your resting metabolism, so you’ll burn more calories even when you’re sitting on the sofa. Strength-training also helps you shore up bone, maintain balance, and avoid injury—important for protecting your skeleton both now and when you’re older. Aim to exercise at least 30 minutes most days of the week.
Boost calcium and Vitamin D
Both are essential for strong bones, but many experts feel current benchmarks are too low. Women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon, along with supplements if needed.
Make her practice Stress Control
A healthy, calm heart beats faster when you breathe in, slower when you breathe out. But stress inhibits this natural “heart rate variability,” triggering unhealthy changes body wide, including increased blood pressure, less energy to the brain, lower libido, and faster cell death. Make her join yoga class.
Pump up her diet with protein
Getting foods with all the amino acids needed to form complete proteins at least twice a day boosts levels of mood-lifting neurotransmitters in the brain, which can help relieve symptoms of depression, like slow thinking and poor memory. Some of the sources are beans , eggs , nuts , cauliflower , broccoli , spinach.
Involve her in your adventures
Relaxing with family reduces stress, boosts self-esteem, and even makes you more loving toward your partner and kids. Women are terrific at connecting socially but often let it fall by the wayside in their 40s because of career and family demands.
A good laugh and a long sleep are the two best cures for anything. It’s fun to share a good laugh. But did you know it can actually improve your health? It’s true: laughter is a strong medicine. As children, we used to laugh hundreds of times a day, but as adults life tends to be more stressful and busy. Nothing works faster to bring your mind and body back into balance than a good laugh.The bestpart is, this priceless medicine is fun, free, and available anywhere, anytime.Laughter is good for your overall health.
Laughter relaxes the whole body.
A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes afterwards.
Laughter boosts the immune system.
Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
Laughter triggers the release of endorphins,
the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
Laughter protects the heart.
Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.
Laughter burns calories.
One study found that laughing for 10 to 15 minutes a day can burn about 40 calories—which could be enough to lose three or four pounds over the course of a year.
Laughter may even help you to live longer.
A study found that people with a strong sense of humor outlived those who don’t laugh as much. The difference was particularly notable for those battling cancer.
Boil milk in non-stick vessel
Let it simmer
Add grated apple
Let it boil until consistency is thick
Pour into an aluminum vessel
Let it cool for 10 -12 minutes
Place it in freezer for 3-4 hrs.
Garnish with almonds & walnuts
Apple – are extremely rich in important antioxidants, flavanoids, and dietary fiber. Apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease
Cinnamon – can lower blood sugar levels, reduce heart disease risk factors, and has a plethora of other impressive health benefits.
Everyone gives you the impression that eating healthy is about denying yourself really tasty food. So you’re stuck with oats and porridge, and other Western ‘healthy’ options. We’ve decided to add some pep into your daily breakfast, while making sure it’s as heart-healthy as it can be. Packed with vegetables and millet, here’s a unique upma – made of jowar.
This myth has grown over the years, and so people have cut all sorts of fats out of their diet. However, some fats are absolutely essential for the skin, hair, digestion – and yes, even for the heart. How do you tell the difference?
Sitting is the new smoking, they say. A recommended 2-3 hours of sitting is all you’re prescribed, and anything over that is harmful. Surely, that’s a myth? How can you walk around most of your waking hours? Well, farmers, postmen, animal rescue workers, construction teams and a lot of other people seem to do it.
Do you know how healthy your heart is, and would you recognize symptoms of a heart attack in anyone else? Before deciding how strong your heart is, see how strong your understanding of your heart actually is.
Semolina – 1/2 bowl
Jowar Flour – 1 Bowl
Peas – ½ bowl
Onion – ½ bowl
Red Bell pepper – ½ bowl
Ingredients for flavoring
Curry leaves – 10-12
Channa Dal – 2 tbsp
Mustard Seeds – 1 tbsp
Salt as per taste
Red chili powder
Heat 1 tbsp of extra virgin olive oil in a pan
Add flavoring ingredients
Let them crackle
Let it cook until light brown
Add Jowar flour
Keeping stirring until color changes to light brown
Add Salt & Reed Chili powder
Add 2 glasses of water
Let it boil
Cook until water is reduced to semi thick consistency
We often underestimate what stress can do to our health and, how it plays major risk factor in worsening our heart health.
What can Stress do?
Studies link stress to changes in the way blood clots, which increases the risk of heart attack.High blood pressure and cholesterol levels, smoking, physical inactivity and overeating- are all affected by stress. And they then worsen heart conditions and are responsible for causing heart attack.
What should we do?
Here are a few tips to manage stress-
Breathe – If you realise you’re having a panic attack or anxiety, take deep breaths. Taking deep breaths will help you calm down, it’ll help your heartbeat normalize and help you think clearly. . Sit down somewhere and take deep breaths whenever you feel you’re too stressed and do not let stress overtake.
Smile – Smiling transmits nerve impulses from the facial muscles to the limbic system, a key emotional center in the brain, tilting the neurochemical balance toward calm. Smiling doesn’t only help to cheer your mood up, it really helps your health, your mind and body!
Write – When you’re too stressed or confused and don’t know what to do about it, write it down. Writing it will give you perspective and help you form coherent thoughts. Instead of being in a panic mess, you will be able to think clearly and then find solution to your problem. You can try making a table, wherein you write what is stressing you and the possible actions you could take to help it.
Meditate – the power of meditation goes without saying. Sit in a quiet and calm place, close your eyes and focus on your breathing. Do not think about anything external but your breathing. You will feel yourself calming within minutes.
Stress will not be a big danger for you if you know how to cope with it. Our daily busy lives always give us something to worry about; we just need to know how to deal with all that stress and stay happy!
As our age increases, the health worsens. Our organs do not work perfectly and we need to take special care of our body. Here’s what you can do to provide that extra care to your heart and overall health:
Focus on preventions
It will be harmful for your body if you take many medicines, or start to cure your diseases when it’s too late. Instead, focus on preventing yourself from illnesses. Eat a healthy diet, exercise every day, measure your BP & sugar regularly, keep an eye on your weight, and get regular health and heart check-ups.
Socializing, spending time with children and grandchildren makes the elderly happy and stress-free. This in turn is good for their heart health. Spend time with your family every day, whether over a cup of tea or dinner, family parties, or taking a walk together in the evening.
A well rested body is a healthy body. Stay away from caffeine and have a proper sleeping schedule. Also, take short naps during the day but don’t compromise on your long sleep.
The 123-year-old Carmelo Flores Laura, potentially the oldest living person documented, says he owes his longevity to regular exercise. “I walk a lot, that’s all. I go out with the animals,” Flores told the Associated Press. So walk walk walk! Even if you don’t feel like doing heavy exercises, take walks!
Youth is the age when we are full of energy, goals and ideas. We want to do everything and achieve all our goals in life. However, in all this, our health, especially heart health often gets neglected. Here are a few tips to stay healthy while in your youth- the most important years of your life:
Walking towards a classroom is not exercise! Binge watching shows are fun, but it is important to give your body the requisite activity. Take a walk in the morning or play a sport of your choice. For kids and teens, 60 minutes of activity per day is ideal, and it can be broken up into chunks throughout the day.
Maintain a healthy weight
Staying active and eating well are the cornerstones of a healthy weight. Maintaining a healthy weight is necessary to have a healthy heart. Being underweight or overweight can harm your heart health.
Get medical tests
As early as 20 years is the ideal age to get a heart check-up done, at least once a year. You might not know there’s something wrong in your body until it’s too late. In fact, you should get a full body check-up regularly.
Make healthier choices
It’s your time to enjoy, and of course you relish junk food. In youth, more so today, we prefer eating out over a home-cooked meal. However, try to limit your cravings and untimely eating habits. Also, have healthier substitutes like steamed wheat momos instead of fried, and dark chocolate shakes instead of cold drinks.
Your body, your health, your heart- It’s all yours to take care of! Make wiser choices and conscious efforts to stay young & healthy forever.
Chaana Dal – 1 bowl
Methi – ½ bowl
Spinach – ½ b owl
Carrot – ½ grated
Low Fat Curd – 1tbsp
Ingredients for flavoring
Curry leaves – 4-6
Ginger Garlic paste – 2tbsp
Salt as per taste
Red chilli powder
Soaked Chaana dal overnight
Grind into coarse paste
Add methi,spinach, carrot
Add curry leaves,ginger& garlic paste,curd,salt, red chilli powder
Heat the pan& braise with extra virgin olive oil
Spread some of the batter on the pan
Cook until light brown
Change the side
Let it cook from both the sides on slow flame
Repeat for remaining batter
Start the March pledge to get outdoors with the simplest, easiest and healthiest exercises of them all. Devote a week to each. Or a day to each, and keep alternating. Start walking today and build it up to taking part in a marathon in 6 months. That’s your incentive, but of course, there are so many other incentives – here’s a quick look at what some easy outdoor activities will do for your body
Know the symptoms of a heart attack, before you even get one
March 14, 2017
You could save a life, maybe even your own, by simply recognizing the symptoms of a heart attack, which do not come with any notice, as you know. This video shows you what to look for when you suspect a heart attack, and why it is vitally important to recognize these symptoms and get medical aid.
This women’s day, let’s talk about women’s hearts.
March 14, 2017
Prevention is better than cure, we believe. And being well-informed is the first step of prevention. Heart disease is growing to be the leading fatality for women, and yet, most women aren’t aware of the risks, symptoms or what they can do to prevent it.
Now that you’re convinced you have to get out and get moving, here’s something you can print out and pin up on your fridge or your front door – just to make you feel good about yourself, your commitment, your new body and health.
The shocking link between pollen allergy and your heart.
March 14, 2017
You love the outdoors but not the runny nose and red eyes that come with it. It’s so difficult to stay away from pollen – it’s everywhere. Now, here’s the really nasty bit – pollen attacks are linked to heart attacks. We’ve got more information for you. About how you can put on your running shoes and get out, but keep yourself, and your heart, safe.
You know that pollen can cause emergency-room asthma problems, but here’s something to make you really sit up and take note. Research has found that pollen is linked with cardiac arrests, as well. During the hay fever season, the emergency room visits of patients with heart attacks rose by up to 16%. More study is required to find the actual reason, which could also be linked to the high levels of air pollution. However, the good news must follow – and here it is. You can actually prevent yourself from pollen by getting to know your allergy trigger well enough.
Potato – 2 medium
Wheat flour – 3 to 4 spoons
Broccoli – 1/2 small
Button Mushrooms – 6 PCs
Zucchini – 1/2 medium
Yellow Bell Pepper – 1/2
Red Bell Pepper – 1/2
Tomato homemade puree – 1 medium bowl
Garlic cloves – 3
Oregano – 1 tbsp
Thyme – 1 tbsp
Black pepper as required
Salt as required
1. Steam the potatoes
2. Potatoes to be finely grated
3. Add wheat flour to grated potatoes
4. Make the dough
5. Make cylindrical shapes from the dough and cut into small pieces
6. Put the dumplings in boiling water
7. Dumplings are ready when they start floating over the water
8. Sieve and strain
9. Heat 1 spoon of extra virgin olive oil in a pan
10. Saute garlic, broccoli, mushrooms, zucchini, bell peppers
11. Add the homemade tomato puree
12. Add all oregano , thyme, basil leaves , salt & pepper
13. Add gnocchi
14. Let it cook for 3-4 minute
15. Serve hot
Gnocchi – Healthy replacement to Pasta
Potato – Reduces Cholesterol levels and Boosts heart health
Mushrooms: Low in sodium helps to lower blood pressure
Zucchini: Helps in weight management
Bell peppers: The capsaicin in bell peppers reduced bad cholesterol
Tomato: It is a potassium rich food that plays positive role in cardiovascular health
Garlic: Helps to lower high blood pressure
Health is not a distraction for a more important work
March 2, 2017
Work can be exhausting. It leaves no time for personal excursions and taking care of one’s health. But it is also dangerous to indulge in all work and no play. Billion Hearts Beating is here to suggest you a few doable activities to take care of your health without compromising on your work:
Organize weekend excursions with your office peers. Go out to a resort, have some time away from work and only for fun! It will rejuvenate you, and also help make your work environment a little brighter!
Walk Walk Walk
You have obviously heard about taking the stairs instead of the elevator.
Along with that, take the long route from where you park your car or get down from any vehicle to your office building. Go get your coffee yourself and take short breaks during the day. Walk up and down near your cubicle. All these activities will help you work better and take care of your health at the same time.
Join a morning class
Join a morning dance/ yoga/ swimming class. This way, you don’t have to make time during the day, you wake up earlier and enjoy the sunlight and also stay fitter with all the above mentioned activities!
Drop your kids to school
Drop your kids to school- Dropping your kids to school in the morning has multi-fold benefits. It will give you an opportunity to spend some quality time with your kid, know about their school and friends, it will help you start your day on a positive note and also help you take a morning walk without it feeling like a burden!
Women are usually too busy taking care of work, family, kids and everyone around that they tend to find no time for themselves. However, you can use the little time you have judiciously and do something healthy for yourself. Here’s how:
Instead of stocking at weekends from the supermarket, go to the fresh vegetables market every other day and buy fruits and vegetables for your family. This will give you time to take a walk and you’ll be eating fresh food!
Sign Up for a Marathon
You might not find time to go out for a run regularly but when you make a commitment like that, you will have to make time! Go out and interact with other people, and walk for a cause!
Take up a hobby
A hobby, for example photography will help you find time to go out and enjoy yourself. It will give you the much needed fresh air and happy time by yourself!
Adopt a Pet!
Your pet will always give you an excuse to step out of the house, walk him around and walk yourself too!
The biggest obstruction between our will and good health is our laziness. We all want to have a fit body, live a healthy life but do not want to work towards it. But why worry when BHB is here to help you! You can beat laziness and walk on the path to a healthy life with these simple steps:
if you are too occupied in the morning, go out in the evening. Buy milk, vegetables and other food stuff for your house, walk your pet or play with your kids. Going out in the evening means not having to deal with sleepiness and still enjoy the wet grass in your neighbourhood park.
Show your kid the city
Take your kids out for picnics. Show them the different sites and monuments in your city. It will help them learn and help you take in some fresh air! Give yourself an excuse to go out with your kids and spend some quality time together.
Wake up an hour earlier
This small change in your routine can give you great benefits in your life. Morning Sun is the best for your body and mind. This time by yourself is like meditation and will help you relax. It will also help you live a sorted day and give you time to plan out your day’s activities. This is specially recommended for students and working professionals.
If you can’t go to the park every day, bring a garden in your balcony! Have some plants, water them every day, stand there for a while and take short walk right there in your home!
With the onset of summer, comes the time for salads, juices, and fresh fruits! To make your summer a healthy affair, Billion Hearts Beating has a list of foods and drinks you should indulge in, this hot season!
Its cold, it’s sweet, it’s refreshing, it has honey instead of sugar and also lemon! It will refresh you, rejuvenate you and rehydrate your body when the Sun plays its game in hot summer!!
Kids love watermelons, and mostly elders do too! So give this summer favourite a twist and serve your guests and family iced watermelon drink this summer!
Blueberries are great anti-oxidants; they ward off fatigue and refresh you! A great ingredient for snack or dessert!
Caffeine if taken in right quantity can help lower the risk of skin cancer. Summer cannot be summer without a delicious glass of Iced Coffee right in the morning.
Tomatoes can help you heal from sunburn, dehydration and tiredness.
Mint Soda with Cucumber
Have half portions of water and soda, add some mint and freshly cut cucumber and you have a refreshing welcome drink for your guests, and a fun drink for your tired kids!
Don’t use going to office or having kids as an excuse NOT to exercise, but build your fitness regimen around your regular day. Replace the lift ride with the stairs. Take the long way around to your desk, every time you get back. Build in exercises into time with kids. Give your chair or couch a break every time you’re on a phone call, and take it standing or even better, walking around.
Here’s an idea about how you can keep burning calories and strengthening your abs, while you’re commuting to work, supervising homework, or even in a meeting. Yogic breathing exercises and pelvic floor exercises, for example, can be worked into any time you have to spare – like waiting for a meeting or at the supermarket.
Health food doesn’t have to mean growing your own veggies and spending hours gardening and washing and cooking them. That’s great if you have the time. If you don’t – there are ways to just choose a healthier option, at EVERY single point when you’re tempted to guzzle down a sugary fizzy drink
Instead of starting some healthy fad, let’s look at our daily lives right now. We’re so soso busy! We don’t even have time to stop working and breathe normally. And that’s the problem right there. The first thing we need to do is take a break. Take many small breaks. All through the day…
Gift yourself a massage voucher this valentine.The good news is this: if you enjoy a massage, you just might be helping your heart and arteries stay healthy and youthful. Scientific studies have shown benefits of massage therapy for insomnia, multiple sclerosis, anxiety, cancer pain, post-operative recovery and other conditions. Regardless of age, massage therapy performed by a skilled and qualified therapist can reduce stress, cause relaxation and enhance feelings of well being. Here are a few points worth considering:
Maintains healthy blood pressure
Consistent massage program can decrease diastolic and systolic blood pressure. And maintaining a healthy blood pressure can contribute to lowering the odds of one having a heart attack.
Eases strein on heart
Massage therapy releases contracted muscles and pushes venous blood towards the heart, easing the strain on the heart.
Boosts oxygen flow to body
Massage improves the circulation, and facilitates the flow of essential nutrients and oxygen to your body.
Massage can have a calming effect on the nerves, which medical studies show can help reduce stress.
Learn to form healthy habits by replacing the bad ones. Substituting healthy habits for unhealthy ones rewards you with more stamina, better quality of life – and a healthier you.
That is easier said than done, of course, but some simple tips can help you tackle even the most indulgent and hardest-to-kick habits.When it comes to health, you can always use some help and motivation. A lot of people will do it for their children.
Break a big goal into smaller short-term goals
Break a big goal into smaller short-term goals. “Don’t go cold turkey,” “Suppose you’re drinking five beers a day, and you want to get down to six a month. Reduce to three a day. You’ll see the benefits and feel more motivated to move toward your longer-term goal.”
Tell someone you trust
Tell someone you trust – not someone who will sabotage you. Be accountable to someone all the time. It’s toughest forming a healthy habit if you don’t have support. For example, one spouse might be trying to stop smoking while the other one isn’t. “You have to find some inner strength, some self-motivation and push through it. Or get couples counseling, a safe setting where you can ask your spouse: ‘Can you be supportive and go outside to smoke?’ ”
Allow a “cheat” once in a while
Allow a “cheat” once in a while. “If you’ve avoided sweets all week and you’ve been exercising, and you go to Grandma’s, you can afford that ONE small piece of apple pie. Or let yourself have one ‘crazy meal’ a week.”
Break the TV habit in favor of exercise
Break the TV habit in favor of exercise. “Tell yourself, ‘that I would watch all the missed episodes on weekend as a reward to myself and do my exercise regularly on weekdays’
Oreven better, switch to a fitness program on TV and exercise in front of it.
Drinking tea is associated with decreased coronary artery progression and a lower incidence of major cardiovascular events, such as heart attacks..
Researchers studied available information on 6,212 adults to determine how tea drinking might be associated with coronary artery calcium progression, a marker for blood vessel disease, and heart attacks, angina (chest pain), cardiac arrest, stroke and death from other types of heart disease. They divided the participants into those who never drank tea, less than one-cup-a-day drinkers, one cup-a-day drinkers, two to three cups a day and four or more cups a day tea drinkers.
The study followed patients for an average 11.1 years for major cardiovascular events and more than five years to determine changes in coronary artery calcium scores.
The researchers found that adults who drank one and two to three cups of tea daily had more favorable coronary calcium scores than those who never drank tea.
They also noted a graded relationship between the amount of tea a person drank and a progressively lower incidence of major heart-related events starting with the one-cup-a-day tea drinkers, versus never tea drinkers.
This is a refreshing way to start a year. By promising yourself more time. We’re always rushed in this urban rollercoaster ride we call living, and we end up sleeping late and forgetting half the things we’re supposed to do the next day, and then apologising for our delays. Here are some ideas on adding time to our lives.
These are some suggestions on making time stretch to your command. The idea is to use your extra time to relax and unwind, and not to fill it up with any other hectic activity.
A good breakfast is like fuelling your car for the day. Tank up. Have a hearty breakfast on whole grains, fruits and low-fat proteins, and it will take you through most of the day on a high.
We’re sharing with you our breakfast chart, put together by expert nutritionists, to start you off on a healthy, heart-happy day. Shuffle it up, add your own favourites, as long as the major food groups are taken care of.
Start every day by giving yourself a de-stressing detox in 12 steps. 12 steps that have kept Indians fit for centuries now. Suryanamaskar helps in strengthening and toning muscles and joints, starts the heart ticking and circulation going, helps regulate menstrual and digestive issues and exercises every part of the body in a minute.
“A new year, a new you.”A common enough phrase that you hear every fresh year. But resolutions are made to be broken and almost none ever survive. And so, we ask you not to make any New Year’s resolutions this time. Instead, start off small.
Take a pencil and paper. Write down a list of things you need: a change of habit, a diet that will help, an exercise to get you in shape. Start implementing this in your daily life, don’t worry if you fail. Pick up where you left off and do it again. And slowly, you will see a change. That’s all we want, a healthier you.
In the midst of all the fun that comes with along the younger phase of life, their lies a sleek difference between healthy and unhealthy habits. Most of the times, the youth are inclined towards the items that are hazardous to health. Not only that, the lifestyle has turned out to be much more stressful than before and hence there are times when the younger blood of the country suffers from problems like – depression, anxiety. Most of time, our simple, little and negligible habits such as – not having breakfast or taking too much pressure at work,destroys our heath along with peace of mind. Result- Unhealthy you….
So how you can lead a healthy lifestyle? If this question carelessly haunts your rebellious nature, well then we have some ways for you:
To remain healthy as a youth, maintain a healthy weight. Regular exercise and good eating habits are crucial to your health and well-being. Youth should get 60 minutes of physical activity each day. Exercise can include aerobics, flexibility exercises and strength training. It is important to find an activity or multiple activities you enjoy. Consider sports, weight lifting, aerobics class, and swimming, walking or running. If 60 minutes seems like a lot of time to commit at one go, it’s okay to break up your exercise sessions throughout the day.
Good eating habits and a balanced diet are also important in maintaining a healthy weight. Eat a variety of foods, and remember that it is okay to have an occasional treat. Consider eliminating soda pop from your diet, eating at least five servings of fruits and vegetables each day, eating foods from all the different food groups, choosing healthy snacks, always eating breakfast and avoiding eating just because you are bored.
Avoid bad habits — including tobacco, drug and alcohol use. These products can have long-term ill effects on your health. Tobacco not only smells bad and affects the people around you, but can lead to serious conditions including lung and heart disease.
Another concern for teenagers is the pressure to try alcohol. KidsHealth.org indicates that 80 percent of teenagers have given alcohol a try. Alcohol impairs your judgment, adds calories to your diet, increases anxiety andcan lead to liver problems. Also, too much consumption can affect your reasoning,behaviorandpersonalrelations.
Drugs are another temptation. Drugs can come in the form of inhalants, marijuana use or the abuse of prescription drugs. Drug abuse is dangerous for your mind and body, and overdosing on drugs can cause long-term health effects or even death. If you think you have a substance or alcohol abuse problem, talk to a trusted adult, parent or counselor.
Cigarette smoking has disastrous consequences: It damages just about every organ of the body and leads to the general deterioration of the smoker’s health. Cigarette smoking is deadlier on an annual basis than HIV/AIDS, motor vehicle crashes, drug abuse, alcoholism, suicide, and murder … combined.
Smoking and Respiratory Disease
Breathing in cigarette smoke is terribly harmful to the lungs. The damage starts with the first puff and continues until the smoker quits. About 9 out of 10 deaths from lung diseases are caused by smoking. A cigarette smoker’s risk of dying from a chronic obstructive lung disease like chronic bronchitis or emphysema is 10 times that of non-smokers.
Smoking and Cardiovascular Disease
Smoking also affects the heart and the circulatory system, and has been linked to coronary heart disease. Cigarette smokers are as much as four times more likely to be diagnosed with coronary heart disease than non-smokers, and are twice as likely to suffer strokes.
Smoking and Skin
Smoking prematurely ages the skin, causing facial wrinkles. It also slows the skin’s healing ability and has been linked to skin cancer.
Smoking and Eyes
Smoking has been linked to the development of cataracts, a condition in which the clear lens of the eye becomes cloudy. Cigarette smoking also can cause macular degeneration and do damage to the optic nerve.
Smoking and Oral Health
Smoking is estimated to be responsible for three of every four cases of periodontal disease in the United States. Toxins contained in cigarette smoke damage the gums, causing them to recede and putting the smoker at greater risk for tooth decay.
Understanding what risk factors contribute to heart disease is the first step to beginning a heart-healthy lifestyle. Know which risk factors you can and can’t control and then make a plan for how to reduce your risk.
Risk factors you CAN’T change: age, gender, heredity and race/ethnicity.
Risk factors you CAN change: cholesterol, diet, exercise, smoking, weight, diabetes, blood pressure and stress.
Know Your Numbers
Since high blood pressure, high cholesterol and diabetes are major heart disease risk factors that you have some control over, it’s important to know your numbers. Go to your doctor regularly to check your blood pressure, cholesterol (total, HDL, LDL, triglycerides), and blood glucose. Work with your doctor to improve any numbers that are not normal.
Aim for a Healthy Weight
Don’t discount the impact that weight loss can have on your health. According to the National Institutes of Health, a healthy lifestyle can help lower heart disease risk by 82%. If you don’t know your ideal weight, ask your doctor.
Make a commitment to be more physically active. Every day, aim for 30 minutes of moderate-intensity activity such as taking a brisk walk, dancing, light weight lifting, house cleaning or gardening. Once you get in the habit, exercise becomes more than a healthy activity. It becomes a part of your life. In addition, exercise can help decrease your risk of heart disease, high blood pressure and high cholesterol.
Eat for Heart Health
The foods you eat have a huge impact on your health. When you improve your eating habits, you improve your overall health and reduce your risk for heart disease. Choose a diet low in saturated fat, trans fat, sodium and cholesterol. Be sure to include whole grains, vegetables, and fruits.
Since it’s that time of the year – give your family a traditional Christmas goodie – the gingerbread men. Much healthier than sugary cookies or rich cakes, since ginger is a known anti-inflammatory, is good for the heart, and keeps colds, tummy pain and infections at bay.
Ending the year on a healthy note is the best way to begin it on one. There’s an old Zen saying that you cannot fill a cup that’s already full. So out with your bad habits! But of course, you’ve been trying to give them up for years. So let’s start with some you may not even have heard of, or may not believe are bad.
Winter is perfect for soups, but the tried and tested ones are oh, so boring, after a while. We’ve gone globe-trotting to bring you the most unusual and exotic soups that are the local flavour in whichever place they’re made in. They are heart-healthy soups so go ahead and try one out.
It’s tough to diet when all the good food’s pouring in this winter and you’re hitting so many parties where everything looks delicious. Cold weather also tempts you to cuddle up under a quilt with hot chocolate. Here, however, are some unusual ways of losing weight especially during this season. See just how easy it is.
Carrot – 1 medium
Mushrooms – 6 pcs button
Zucchini – 1 medium
Cabbage – 1/2 small
Yellow Bell Pepper – 1/2
RedBell Pepper – 1/2
Onion – 1 medium
Tomato homemade puree – 1 medium bowl
Garlic cloves – 4
Cloves – 3
Black pepper seeds
Salt as required
1. Heat 1 spoon of extra virgin olive oil in a pan
2. Sauté Garlic, black pepper seeds, onion, cloves
3. Add all the vegetable – carrot, zucchini, cabbage, bell peppers, and mushrooms
4. Add tomato puree
5. Add water
6. Boil until vegetables are tender
7. Serve hot
Carrot: Slows down aging
Mushrooms: Decreases the risk of obesity
Zucchini: Works wonders for your heart by reducing blood pressure
Cabbage: Excellent source of Vitamin K, C & B6
Bell peppers: A very good source of Vitamin C
Onion: Contains chromium, which assists in regulating blood sugar
Tomato: An excellent source of Vitamin C
Garlic: Is highly nutritious but has very few calories
Cloves: Is known to have anti – septic and anti – inflammatory properties
Black pepper: Increases Nutrient Absorption
Squeeze pomegranate juice
Squeeze Celery sticks
Pour in glass
Sprinkle Cinnamon pinch of powder
Immerse Cinnamon stick as garnish
Oranges lowers ischemic stroke risk for women
Pomegranate is rich source of vitamin C and antioxidants
Celery is very rich in vitamin K and also contains folate, vitamin A, potassium, and vitamin C
Cinnamon lowers blood sugar levels& reduces heart diseases risk factors
There is no dearth of people who complain of dry, itchy and irritating skin in winters. The lack of heat and abundance of cloth layers on the skin make it dry, leaving no moisture. To have a healthy winter skin this season, follow these tips and see for yourself!
Even though we can’t feel the warmth during the winters, Sun’s rays are still very strong. THUS, always MOISTURIZE. Not moisturizing is a major reason for dry skin during winters. Just because it won’t be directly exposed to the sun doesn’t mean that our skin is not at risk.
Avoid hot water
Too much hot water while bathing can dry your skin, hence AVOID HOT WATER.- Its cold, everyone wants to have a relaxing hot bath that doesn’t make them cringe in the name of taking a bath! But keep in mind that too much hot water can make your skin dry, your hair rough and cause dandruff, burns and more.
Look for SPF
Protect your lips against dry air and strong sun by wearing a lip balm with SPF.- We often think that since we don’t roam around in winters as much as summers or don’t expose our skin or body to the sun, it’s safe. But we’re wrong. While going out always wear a sunscreen and lip balm with SPF.
Use honey, coconut oil to moisturize your skin. These items do not contain any chemicals or supplements and hence you can be relaxed about using them. Plus, nothing works as well as nature and natural products do!
Winters are not only a hard time for skin and hair, but also health. Unlike summers, you cannot spend hours outside soaking the sun or playing with your kids. In fact, our diet and eating habits also change with the season. Hence, it is important to take some extra care. Especially, the senior citizens or elderly people need extra care and some activity in winters. Here are some tips the elderly should keep in mind before stepping out in the cold weather.
Not all people above 60 or 65 years of age require a walking aid generally. But roaming out in the cold weather can be a little difficult on your limbs, especially when you’re not in the prime of your age. So keep a walking aid handy while stepping out.
Wear socks and shoes
Even if you think it is not very cold where you live, dew drops in the morning and evening can make walking in parks or roads difficult. Wearing socks and shoes or boots will help you prevent from slipping as well as keep you warm.
Water and Snack
This one is not as particular for winters as it is important for elderly people generally. If you have even a slight inkling that your time of return is not fixed or that you might get late, always keep a bottle of water and light snack with you.
Keep any medication that you might need in the next 24 hours
Not everywhere, but in areas where it snows or is extremely cold, it also affects the traffic, road blocking et al, so while going out keep any medicines that you might need in the next 24 hours. It’s good to be cautious.
Know your routes. Don’t drive unless necessary. Use public transport
Before stepping out of the house, read the map or ask someone about the routes so you don’t have to drive unnecessarily. In fact, avoid private transport as much as you can. Use public transport wherever possible.
Every weekend, sit with your kid and come up with a timetable – not the boring study one – but what you and he decide will be in his snack and lunch boxes. That way, you can balance out his meals with his help. You say nuts – he can choose which ones. You say orange fruit or veggies – and he chooses which one. He can even help make it.
Childhood obesity is a huge problem and so much of it goes unnoticed – in fizzy drinks or chips packets. Make being healthy a game for your kids and they’ll be happy to play it. Keep a calorie chart on your fridge, for example and let them add up the calories they’re eating every day.
Making healthy food is tough on you when your child resists anything with green in it – unless, of course, she’s making it herself. Suddenly, the game changes. Whole wheat parathas in funny shapes, or oatmeal cookies, or colourful salads – if your child makes them – makes it fun, and makes her feel proud of herself.
The best thing you can do for your kid’s playtime is actually for yourself. Join them. Show them how you used to be the badminton school champ and let them thrash you easily. Or create a treasure hunt. Or go for a morning jog together. If a child sees a parent playing, or even being active, that’s a huge learning for the rest of their lives. Being adult is also about having fun, being active, being healthy.
It’s really easy to fall for that whole-wheat biscuit or the lemon squash, when the whole wheat or lemon is scattered from a distance, and the rest of it is lard and maida. However, since it’s mandatory now to mention the ingredients, here’s how to decode food labels and find out how much of the good stuff you’re really buying into.
Every child emulates the parent. So if you want your child to be physically and emotionally healthy, you must set some basic rules for yourself. Your child’s health is your responsibility. Make sure you don’t take this responsibility lightly!
Kids need at least one interest outside school. Having a hobby helps them relax and get away from the daily routine of school and studies, which is good for their mental health. It may be a good idea to encourage your child to try different activities, as it takes some experimentation to find out what they like and what they are good at.
Expose your child to a wide variety of experiences including music, plays, sports, museums, travel, reading, dance, games, food, puzzles and others. One never knows which exposure may influence future life choices of a child. Give your child time for free play, daydreaming and roaming around in the back yard. This helps them connect with nature and generate more curiosity towards what’s happening around.
When you exercise, take your little one along. If they show interest in a particular hobby, area of study, sport, or musical instrument, encourage and support them in any way your finances allow.
Other than physical activities, create a healthy environment for your child. If you smoke, eat fast food for dinner, don’t exercise, or don’t spend quality time with the family, chances are that your child will follow your footsteps. Get rid of food that is unhealthy for your child. This includes colas, chips, junk food, chocolates etc.
A lot of parents complain about the lack of time to spend with their kids. This affects both the child’s health and well-being as well as the bonding with parents. However, playing small indoor games with your kids can do the trick. You don’t need long hours for this, all you need is to be a child again and some energy! Here are a few ideas for quick and easy indoor games with your children:
Animal races are fun, educating and easy to do. You can play even in your living room or verandah! Try out from races like- Hop like a bunny or frog, squat and waddle like a duck and the others.
jumping jacks is a simple competition you can hold between siblings to see who can make more jumps in one minute or who can do 25 jumps faster than the other etc. This kind of activity is also good for the heart.
Bubble wrap attack
everyone loves playing with bubble wrap! To make it more interesting for your kids, make them jump on it until it’s all popped! Very simple, and just another way to get them active and healthy!
Make your kids help you in cleaning the house but do it in a way that they enjoy it too. Set a timer or put on a song and see who can clean the room the fastest!
Blow bubbles and let your child try to catch them. They’ll run around a little, laugh a little, have fun and all the activity will just help them getting healthy and happy!
For kids, you don’t need to make huge changes in your or the family’s diet. Just make little changes in daily food. What is important is to be careful about minute things and beware about how the small things can make big differences in your child’s well being and health. Here a few tips for you to help you take care of the little things in everyday life of your little ones!
- Add beans to soup or offer as a side dish. Be creative with what you are offering to your child. If he doesn’t like salad, don’t make him eat the whole plate. Add vegetables to his favourite noodles when you serve him snack.
Eat good, but don’t restrict
Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider. Yes, obesity in kids is dangerous but don’t make decisions only based on your observation. If you observe something wrong, talk to your kid’s paediatrician, tell him about the symptoms and seek professional advice.
Try a new grain
Experiment with brown rice, wild rice, barley, whole-wheat pasta,. Your kids will be excited to see new things to try, making them healthier, experimental in their choices and widening their taste buds. Also, this way they can have their favourite dishes without compromising on their health.
Instead of removing salt from your diet, add and experiment with herbs and seasonings. If you remove salt, you’re compromising on taste which is not easy for most people. This is why people are unable to stick to healthy diets. Instead, if you replace it with alternate herbs and seasonings, you’re only altering the taste and unknowingly giving a delicious taste your dishes!
Try these little changes and tell us if they worked for you!
Blanched tomato: 6
Green Capsicum: 1
Green chilies: 2
Cilantro: 50 grams
Lime juice: 2 tablespoon
Salt: ½ tablespoon
Black pepper: ½ tablespoon
Cumin powder: 1 tablespoon
Mix all the ingredients in a bowl.
Grind it well.
Garnish and serve.
Garden fresh tomato salsa is rich source of vitamin A, C and capsaicin that keeps your body and heart healthy.
BELLPEPPER YOGURT DIP
Hung curd: 250 grams
Cucumber: ½ piece
Bellpepper: 1 piece
Salt: ½ tablespoon
Mix all the ingredients in a bowl.
Chill for 15 minutes.
Garnish and serve.
The anti-inflammatory properties in bell pepper yogurt dip lower inflammation in arteries which help prevent heart disease and diabetes.
It also lowers the risk for developing high blood pressure, which is a key risk factor for the development of heart disease and stroke.
Heat the pan.
Pour in the milk and put in cardamom powder, nutmeg powder & honey.
Bring the content to boil and keep stirring for 15 minutes.
Mix the grated apples.
Keep stirring until thick consistency.
Garnish and serve chilled.
Low fat milk: Helps you intake less calories.
Cardamom powder: Packed with minerals like potassium, calcium and magnesium, which are good for your heart.
Nutmeg powder: Helps in Blood Pressure and Circulation.
Honey: Contains flavonoids, antioxidants which help reduce the risk of heart disease.
Grated apples: Help prevent LDL cholesterol from oxidizing and inhibit inflammation.
The fun part of this rule is that you can indulge in your favourite treats, because let’s face it – a festive season without even tasting any of those temptations is no festive season at all. So here it is: Stick to a well-planned diet that meets your energy and nutrient requirements 80% of the time, and enjoy the fun stuff the remaining 20%.
You can’t help reaching out for a sweet, when you know this is the season of indulgence. So celebrate Good over Evil, by opting for some of the good, healthy ingredients. Use jaggery or honey instead of sugar, whole wheat grains instead of refined sooji or wheat, nuts and dried fruit to sweeten anything. You can make your regular ladoos or pedas, out of a dry-fruit-oats mix instead of all that sugar and boondi.
The festival season churns out the most mouth-watering sweets and snacks, and you can’t say No. So eat them and burn them off – here’s a guide on how you can go about your Diwali day, and lose while you eat.
The best way you can enjoy this festival season – is to enjoy it. Without guilt. You’re going to eat that extra ladoo, so you may as well laugh about it. Laughing away the guilt is a surprisingly fabulous way to keep fit, that the dietician forgot to tell you about.
Fenugreek (chopped): 100 grams
Bengal gram flour: ½ bowl
Whole wheat flour: ½ bowl
Green chilies: 3 pieces
Salt: ½ tablespoon
Turmeric powder: ¼ tablespoon
Garam masala: ¼ tablespoon
Ginger garlic paste: ½ tablespoon
Lemon juice: 1 tablespoon
Water: 1 bowl
Mix all the ingredients in a bowl to make its dough.
Make the roundels.
Bake at 400°F / 200°C for 7-8 minutes.
Garnish and serve hot.
Fenugreek: Helps to avoid hardening of the arteries (atherosclerosis).
Bengal gram flour: Has high soluble fiber content which is beneficial for heart health.
Whole wheat flour: Is a great source of dietary fiber.
Green chilies: Rich in vitamin C which lowers your risk of heart disease.
Turmeric powder: Helps in maintaining heart health by reducing cholesterol oxidation, plaque build-up, clot formation, bad cholest¬¬erol (LDL) and pro-inflammatory response.
Garam masala: Lowers sugar levels and is an amazing source of fiber which helps to keep heart problems at bay.
Ginger garlic paste: It cures clogged arteries and reduces the fats in blood.
Lemon juice: Good for people having heart problems, owing to its high potassium content.
Smoking And Pregnancy- How Does It Affect Your Heart Health
October 12, 2016
Smoking is never good for anyone and there is never a right time, age or gender to smoke. When you are pregnant and you smoke, you are not only harming yourself but also the little life living inside you. You are not only responsible for yourself but also the one who is completely dependent on you. Here is how smoking affects you and your unborn child:
Children whose mothers smoked during pregnancy are especially vulnerable to asthma and have more risk of sudden infant death syndrome.
Heart Defect At Birth
Babies whose mothers smoked in the first trimester of pregnancy are more likely to have a heart defect at birth.
One pack a day during your pregnancy can take away about half a pound from your unborn child’s weight. Stunting a baby’s growth in the womb can have negative consequences that can last for a lifetime.
Relatively Low IQs
Children of pregnant smokers are much more likely to have learning disorders, behavioural problems and relatively low IQs.
Increases Your Baby’s Heart Rate
Smoking during pregnancy lowers the amount of oxygen available to you and your unborn baby. It increases your baby’s heart rate and other birth defects.
It increases your chances of miscarriage and still birth and your baby’s risk of developing respiratory problems.
IN FACT Smoking before pregnancy is dangerous too. It can reduce your chances of getting pregnant. Smoking is known to reduce fertility in both men and women.
There is no safe level or amount of smoking. Every cigarette you smoke transfers harmful chemicals to your kid while damaging your health. If you haven’t quit yet, do it now. Quitting at any time during pregnancy is likely to reduce the bad effects and risks you are putting your baby at. Remember, it’s not only about you; it’s about another life that is totally dependent on you. You cannot do this to him. You cannot do this to yourself.
Just because you have a cardiovascular situation doesn’t mean that you should avoid travelling altogether. However, it does affect your situation and there are some things that you need to take care of. Also consult your doctor for any specific things he might want you to take care of. Here are a few heart smart tips for you:
The first and foremost step is to be well equipped for your vacation and business trip just as you would be at home. Make sure that you have your medicines, blood sugar checking machine and the likes.
Make sure where you’re going, there is a medical facility at your destination. Know what your health insurance covers. Does it require taking your medical records with you? Do that, if required. Be well prepared.
Best to Travel- By Air or Train
Know what suits you best to travel- by air or train. High altitudes can make you more symptomatic if you have coronary heart disease. Because of the disease, your heart has to work harder if you already have blockage.
Watch out for symptoms. Notice if you have shortness of breath or other symptoms that could indicate your shift from a stable to unstable position. It is better if you don’t travel alone. Travel with someone who can help you if you in times of need, and who knows about your disease and its proper medication.
Stay in an accommodation that’s easy to reach and is close to any amenities you might need. Talk to the hotel or guest house staff in advance about your condition.
To Consult Your Doctor
If you are going for a holiday, choose your vacation thoughtfully. Don’t go to hilly areas and don’t indulge in activities that are too vigorous unless you’re confident that you’re recovered and are fit enough for that level of activity. Even for this, you may want to consult your doctor.
No disease tells you to stop enjoying or living your life completely. However, if you are not careful, you may have to suffer the repercussions! Stay safe, stay healthy!
Everyone says laughter is the best medicine. You might have also heard a lot of times that stress is bad for your health, especially heart health. Here are 6 facts to prove why they are believed to be so:
Not all laughter or stress related after effects are direct. Sometimes, your lifestyle impacts your health and well being in an indirect way that you may not see, but can definitely experience in subtleties. This is the reason why sometimes, despite having a nutritional diet or active lifestyle, we tend to fall ill and are unable to recognize the reason. So say goodbye to stress, laugh more, enjoy your life, be thankful for each moment and take care of your health! Happy Living!
It is believed, and proven by research that sodium from salt can be harmful for your heart. But there are so many people out there with so many opinions and advices that one can get easily disappointed. How much sodium is good? Should you stop eating salt at all? Does eating salt mean you will get a heart attack?
Well, worry not. Here are some facts you need to know that will answer all your questions:
Why is excess sodium bad?
The kidneys have trouble keeping the excess sodium in the bloodstream. The body then holds water to dilute the sodium. This way, the amount of fluid and volume of blood increases which puts more pressure on the blood vessels. As a result, it can lead to high blood pressure, heart attack and stroke. High blood pressure is one of the leading causes of cardiovascular disease. It causes 2/3rds of all heart strokes and 50% of heart disease. In fact, higher intake of salt, sodium or salty foods is linked to an increase in stomach cancer as well. People who eat high sodium, low potassium diets have a high risk of dying of a heart attack or other related diseases.
Who is at high risk of developing salt related health problems?
Well, according to research people who have high or slightly elevated blood pressure, people who have diabetes, and generally everyone over the age of 50 is likely to be at risk.
What can we do?
A dietary change can help you lower your risk. Eat more fresh fruits and green vegetables, which are naturally high potassium and low in sodium. Eat less bread, cheese and processed meat or other processed foods.
So you don’t need to eradicate salt from your meals. Just be careful, have foods with potassium and remember that excess of everything is bad! Eat Wise, Live Healthy!
Sabudana is a good source of protein, which helps with muscle building, healing and strengthening. So vegetarians, turn to sabudana for your daily protein intake. Tapioca is rich in iron and calcium, which helps maintain bone health.
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.
Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.
1. Soak Sabudana for 5 hrs.
2. Heat Extra Virgin Olive Oil in a pan
3. Add cumin to it
4. Sauté Sweet Potato and add Rock Salt, Garam Masala & Red Chili powder
5. Cook for 15 mins until color changes to brown
6. Pour Lemon Juice, garnish with almonds & Walnut
High sugar levels raise blood pressure and cause the liver to release harmful fats into the body. The risk of suffering from heart disease rises in tandem with sugar intake. What increases sugar levels? How do we control sugar levels?
High blood pressure can severely damage your arteries and blood vessels. It makes artery walls thicker, and over time this increases blood pressure further, leading to a sudden heart attack. How do we maintain safe blood pressure levels?
When you’re stressed, the hormone cortisol is released into your bloodstream, increasing blood pressure, cholesterol and triglycerides. This narrows the arteries to the heart, and increases the risk of heart damage.
High levels of triglycerides, and LDL cholesterol reduce blood flow to the heart. In severe cases, these arteries can become blocked and cause serious heart damage. How do we lower bad LDL cholesterol levels through food?
Why Going Vegetarian Is Good For Your Heart Health
September 13, 2016
Research shows that a vegetarian diet can have positive effects on your heart health and can reduce your risk of a heart disease. A vegetarian diet can reduce your risk of metabolic syndrome, which puts you at a greater risk for heart disease, diabetes and stroke.
Here are a few benefits of a vegetarian diet:
A vegetarian diet is rich in fibre from fruits, vegetables and grains. A high fibre diet improves cholesterol by lowering bad cholesterol (LDL), which in turn is good for your heart health.
A vegetarian diet eliminates the fat you could have had from animal products. This helps you prevent consuming those extra calories. Fewer calories also meanslower risk of obesity. This will help you feel lighter and more active, making it good for your heart health.
Fruits and Vegetables
Fresh fruits and leafy green vegetables are rich in Vitamin C and other antioxidants that help protect against heart disease.
Cholesterol and Protein
The proteins that are provided by animal products are substituted by legumes and beans in a vegetarian diet. This makes a vegetarian diet very low in saturated fats and cholesterol and hence is good for your heart!
For a healthy vegetarian diet, have vegetables in each meal, get around nine servings of fruits & vegetables every day, and have more nutrient rich vegetables like the leafy green ones. Small changes in your diet can reap you big benefits! Have a healthy and happy heart!
Heart Disease is one of the leading causes of deaths in the country today. To see yourself lead a healthy life, it is important to know about and prevent heart disease. Here are a few things you must know about heart disease and what causes it:
To state simply, Heart disease is an umbrella term for any kind of disease or disorder that affects the heart. It means the same as ‘cardiac disease’ but not ‘cardiovascular disease’. When one says ‘cardiovascular disease’, it refers to disorders of the heart as well as the blood vessels. On the other hand, ‘heart disease’ or ‘cardiac disease’ refers to just the heart.
Heart Disease is caused by an inflammatory process resulting from different factors. Cholesterol, nicotine (smoking) and glucose (Blood sugar) are some of the main factors.
Irritants like these can inflame the delicate lining of the arteries. In response to this inflammation, the arteries start to form plaque.
How does a heart attack occur?
Well, a heart attack occurs when this plaque becomes so inflamed that it ruptures. It breaks off and forms a clot that blocks the artery and hence, the blood flow to the heart is cut.
Sometimes the blockage leads to a fatal rhythm problem and death. If not, then the patient is rushed to the hospital and a drug is given to dissolve that clot, angioplasty to open up the artery, or surgery.
As they say, prevention is always better than cure! It is true that heart disease can also occur to people who seem perfectly healthy, but it doesn’t mean that we can’t do anything to prevent it. Keep your heart healthy with these 5 simple tips: Eat Healthy, Be Active, Quit Smoking, Beat Stress, Get A Heart Check.
Whether you’re a homemaker or a working woman handling both work and home, you usually have to work round the clock leaving no time for yourself. It is also seen that when it comes to health, women tend to be more ignorant than men. Therefore, it is extremely important for you women to not only know what is good or bad for your heart health but also to follow a healthy lifestyle. Here are a few tips that can help you have a healthy heart-
Each day, try to take out time for exercise or yoga. You can also take walks- at least 5000-10000 steps every day. A simple physical activity every day is enough to keep you fit.
Your body needs essential nutrients to ward off disease. Having fruits, vegetables, milk every day, along with other healthy options in your diet is the best way to get that nutrition.
Calculate your Body-Mass Index. It is important to maintain a healthy BMI. If you tend to accumulate more weight in the middle body portion, increase protein in your diet and decrease carbohydrates. It will help.
Know your data!
Visit your doctor , to know about your heart health. Get your cholesterol level, blood pressure, body mass index, glucose levels checked and discuss about your current activity levels so your doctor can advise accordingly. If you have a family history, discuss that too.
Do what needs to be done, and prevent heart disease! Healthy living, ladies!
‘Heart Attack’ – the word itself is enough to alarm you and care for your health. Though a fatal disease, the prevention is quite simple. By following our SIMPLE 5 SOLUTIONS, you can lower your risk of a heart attack by many times.
A nutritious diet is the first and foremost step for not only a healthy heart but a healthy self. Food with excess fat, cholesterol, or unmeasured nutrients can lead to obesity, nutritional deficiencies or even blocked arteries!
We eat food to get energy. Our body uses the nutrients from the food to create energy that helps us get through our work all day. Now if we don’t use this energy to its optimum level, or keep lazing around, the system gets messed up. Most of the work now-a-days requires lesser physical activity and has made us sedentary. When our body isn’t able to perform how it is supposed to, it invites diseases. Something seeming as small as lethargy or being overweight, can turn into fatal diseases. Not being active in fact is one of the main causes that can lead to a heart disease.
You know that smoking can cause cancer. But what you didn’t know is that nicotine from cigarettes and tobacco is one of the worst things for your heart too! If you want to live a healthy life, and have a healthy heart- Quit today. The longer you keep smoking, the worse your heart health becomes.
In the hustle bustle of our busy lives, it is impossible to avoid stress. However, when this stress becomes too much, it can be very dangerous for your heart. It can lead to depression, high BP, binge eating, smoking, drinking and other factors which are harmful for your heart.
Get A Heart Check
No one knows it better than the doctor! It is possible that sometimes you are taking all the preventive measures you know and still fall ill. This is because how much ever do we try; we can’t know what’s going on inside our body. Hence, keep a tab on all of it by getting regular heart check ups. Talk to your doctor about the risks and measures you can take, to keep a check those risks.
If you’re suffering from heart disease, you would know that it’s not only important to cure your current disease but also to prevent it from occurring ever again. And for this, it is sobering, yet important, to realize that the condition of your blood vessels will steadily worsen unless you make changes in your daily habits.
Tell your doctor that you want to keep your heart disease from getting worse and would like help in achieving that goal. Ask questions about your chances of having a first heart attack or a repeat heart attack, your risk of other heart complications, and ways to lower those risks. If you haven’t done so already, ask for tests that will determine your personal risk factors.
When your doctor asks you questions, answer them as honestly and fully as you can. While certain topics may seem quite personal, discussing them openly can help your doctor work with you more effectively to manage your heart condition.
Keep it simple
If you don’t understand something your doctor says, ask for an explanation in plain language. Be especially sure you understand how to make the lifestyle changes your doctor recommends, as well as why and how to take each medication you’re given.
If you are watching your heart health, the following foods should not make it in your meal plan very often. In fact, if you can cut them out of your diet, your heart will be even healthier.
How much to eat: If not unavoidable, maximum of 2 servings per week shouldn’t harm.
One Serving size: 50-60gms
Why it harms the heart. It is highly likely that the high levels of salt and preservatives found in processed meats lead to heart problems.
Highly refined and processed grains and carbohydrates
How much to eat: Foods like these are difficult to completely cut from your diet. Hence, you should have only the smallest servings possible. Having one small serving each day won’t be harmful. Keep a check on the size of the serving though:
Serving size: 30 gms
Why it harms the heart. Refined or processed foods include white bread, white rice, low-fiber breakfast cereals, sweets. High levels of processing removes many of the healthy components in whole grains, such as dietary fiber, minerals, phytochemicals, and fatty acids.
Soft drinks and other sugary drinks
How much to eat: Preferably none
Why it harms the heart. Sugary drinks have all the same ill effects on the heart as highly refined and processed carbohydrates. In addition to the other harms of highly refined and processed carbohydrates, sugary drinks also increase your chances of weight gain.
It’s one of the oldest sayings in commerce, and it holds true for our hearts too. Do you know your resting heart beat? Do you have an irregular heart rhythm? Knowing this vital information will help you develop a plan to work towards a healthy heart.
And the solution is simple. In this era of technology it’s possible to have this information at our fingertips via wearable technology and apps on your mobile phone. Here are some of the best options.
What we eat makes us who we are and Indian food has a good health history. It’s rich in spices like turmeric and cinnamon and vegetable staples such as ginger, fenugreek and garlic, which are all known to improve heart health. Here are some great ways to incorporate healthy ingredients into your diet.
Everyone gets stressed. It’s a part of daily life. And the natural elixir is sleep. However, urban Indians are depriving themselves. Research has found that urban Indians now sleep an average of six and a half hours, which is well below the recommended eight to ten hours we need every night. Sleep matters. And here’s why.
30 minutes of exercise a day. That’s all it takes to lower cholesterol, blood pressure and your risk of heart disease. And it’s easier than you think. Plan it into your day. Make it a part of your routine. Read our tips on how.
WARNING: HOW YOU’RE CAUSING DESTRUCTION TO YOUR HEART
August 16, 2016
Protection is always more difficult than destruction. This is true for your heart health too. Here are a few actions that are wrecking your heart health without you even realizing it. To have a healthy heart and a long healthy life, beware of these habits and fix them!
Sit, Sit and Keep Sitting
It’s so easy to be lazy, right? Travel in your car, sit at your desk all day, travel back, sit at your dining table, then your bed and the day ends! Easy, and very very harmful for your heart and body. Inactive people are twice more likely to develop heart diseases than active people.
How to Fix it?
When one says ‘active’ you might think we want you to go for a morning jog, an evening walk, do yoga, exercises, and all that you dread from. Well, getting ‘active’ takes a lot less than you think. It means getting up from the chair and walking around a little in your office, going for a walk either in the morning or in evening, taking the stairs every time you can, and not being lazy.
Don’t listen to your heart
Have you heard that little voice that rings in your head when you have too much pizza or French fries? That, and the heavy feeling next morning? The way you feel tired even though you didn’t do anything that day? Or how you can’t sit straight for long hours and experience discomfort in your back and shoulders? Well, all these are the voices from your heart. These are signs that you are wrecking your heart and are inviting heart disease. Ignoring these little symptoms will lead you to only one destination: Heart Disease.
How to Fix it?
This is pretty easy. Be Active, don’t be lazy or seated for long hours; eat healthy, avoid fried and junk food; don’t smoke, and last but not the least, listen to your heart!
Beware of these symptoms, change your habits and be healthy!
We already know that a healthy diet and not smoking are important for a healthy heart. Also, controlling the traditional risk factors such as family history and high cholesterol, are all central to preventing heart disease. But there are some more simple ways you didn’t know can help decrease your chances of a heart attack:
Seek Treatment for Depression
Depression and stress often go hand in hand with heart disease. Since depression starts in the brain, it’s a dysfunction in the unconscious nervous system, which regulates blood pressure and heart rate.
Find a Hobby
Contrary to popular beliefs, hobbies aren’t just to pass the time or done for pleasure. Hobbies take your mind off depressive thoughts because you’re focusing on something positive. Plus, they tend to make people less sedentary.
Hit the Sleep Spot
The ideal nightly sleep time is seven to eight hours. People who sleep more than eight hours have a higher incidence of high blood pressure. People with lesser sleep are prone to anxieties and depressions.
Embrace Your Spirituality
People who practice meditation and spirituality are less prone to stress. Meditative and other spiritual practices can help you control negative thoughts and anxiety, and become calmer and happier. It has also shown to boost endorphins and lower the blood pressure, all of which contribute to a healthier heart.
If you watch what you eat, you’re doing everything you need to stay heart-healthy, right? Well, that’s only half of it. Even if you watch your diet and avoid high-fat, empty-calorie foods, you’re still at risk for heart disease if you don’t exercise. And then, exercise offers a host of other benefits. If you’re still wondering, this is why you should exercise:
Exercise lowers blood pressure
When your heart is stronger due to exercise, it takes less effort for it to pump blood throughout your body, which in turn means there’s not as much force on your arteries. And when the force on your arteries is lowered, your blood pressure is lower too.
Exercise improves circulation
For your body to operate at its full potential, your blood circulation needs to be good. Regular aerobic exercise can improve circulation and help prevent heart disease.
Exercise helps you lose weight
If you’re overweight and especially if a lot of the fat is around your middle, which doctors call having an “apple shape” — you’re at higher risk for heart disease and stroke. Exercise helps in burning calories.
Exercise helps you sleep better
As anyone who’s turned in after a full day of skiing or swimming can attest, as soon as you start exercising, your sleep habits improve too. Lack of sleep has been linked to high blood pressure, increased stress, and irregular heartbeat- all adding to the risk of heart disease. Exercising is extremely beneficial in providing quality sleep and thus also improving heart health.
Exercise helps reduce stress
Stress has been linked to high blood pressure, chest pain, and an irregular heartbeat, among other heart problems. Vigorous, sustained exercise releases “feel-good” hormones that can help you reduce stress which in turn lowers your risk of heart disease.
Exercise strengthens the heart muscle and helps keep weight, cholesterol, and blood pressure at healthy levels. It can also reduce arterial inflammation, decreasing the risk of heart-attack and slowing the progression of heart disease. Exercise advice differs depending on your goal. Pick the category below that seems right for you:
To get started
It doesn’t really matter what you do as long as you do something. The most popular option is walking. But if you find that boring, try biking or joining a gym.
To get back in shape
Even if your days of fast-paced tennis are but a memory, resuming exercise can restore your fitness. But to protect yourself, don’t go back to the routines of your youth. It is advisable to adjust your goals and expectations. Instead of aiming for a marathon, start by 300 m race.
To lose excess weight
You need to combine physical activity with dietary changes if you expect to lose weight. And you have to make it a regular part of your life, preferably at least an hour a day of brisk walking or its equivalent.
To kick it up a notch
People who are already physically active can get additional and more extensive health and fitness benefits by becoming even more active. One method to give your exercise routine a boost is interval training—adding spurts of higher intensity to exercises you’re already doing. Add variety to your workouts by joining a yoga or a dance class.
Worried about heart diseases? Just resort to these simple, fun cardiovascular exercises to unlock the solution for your heart problems. The cardiovascular exercises get your heart pumping, balance blood flow and also improves your air intake. Jogging, cycling, brisk walking or aerobics can be the starting point.
Aerobic exercises to curb heart diseases. Aerobic exercise improves heart and lung fitness and can impact many of the risk factors for heart disease
Walking is a low-impact exercise that’s safely accessible to adults of most fitness levels. Regular, brisk walking can lower your risk of heart attack. It can also lower your chances of developing other chronic health conditions.
Swimming offers a great workout for your heart and lungs. It also trains your body to use oxygen more efficiently. This can help lower your resting heart rate and breathing rate.
Stationary biking provides the same heart-health benefits as outdoor biking, while offering a safer environment for developing your skills.
Dancing your way to heart health makes for a rhythmic and aerobic exercise routine. All you need is good footwear, some space, and music that motivates you. You can dance with others in a class such as Zumba or at home by yourself.
It’s only natural to enjoy a treat. And you should, too. But wouldn’t it be better if you could relish your treat having already burnt the calories. Here, we’ll help you find your path to guilt-free pleasure.
Those who play tennis regularly tend to lose excessive amount of body fat making them lean, strong and fit. It also keeps their lipid profile in check, never allowing cholesterol to cross the limit. This greatly decreases the chances of severe and fatal disease like myocardial infarction, commonly known as heart attack and other severe cardiovascular problems. This helps you lead an entertaining and stress free life.
Game for all
Playing tennis gets you moving, and moving is good for the body and the mind. One of the great things about tennis is that it’s a sport that can be played at nearly any age and at any skill level.
Improved aerobic health
Tennis improves aerobic health by increasing your oxygen in-take while playing, making your heart race better. It also aids in the development of numerous capillaries and capillary beds within the muscles so that your muscles can have a greater blood supply and flow.
Enhances flexibility, balance and coordination
Tennis requires the cooperation of the whole body. The feet maneuver you into the right position, the arms and hands position the racquet to make contact with the ball, and the torso and legs provide the power to send the ball flying over the net. All these factors come together every time you hit the ball, and each shot takes flexibility, coordination and balance. Flexibility is great because it can give you a wider range of motion, help prevent injuries and even reduce muscle strain
Tennis great Bjorn Borg accurately characterized a tennis match as “a thousand little sprints.” The quick anaerobic movements the sport demands burns fat, increases your heart rate and promotes higher energy levels. A typical tennis match can last anywhere from one to two hours and at intervals that are optimal for improving cardiovascular health, which is essential for lowering your risk of heart disease, heart attack and stroke.
Also known as the “stress hormone,” cortisol increases in the blood as an individual feels either physical, emotional or mental stress. High levels of cortisol in the blood may cause certain chemical imbalances in the body and result in increased appetite, weight gain and for some, an increased risk of stroke or cardiovascular conditions caused by increase of fat deposits in the blood vessels. It’s possible to lower high cortisol levels in the blood naturally.
If you’re preparing food to pack for lunch, look for ways to adjust your recipes to cut back on bad cholesterol and saturated fats and replace ingredients with those that are naturally stress busting. This will keep your heart healthy and starve your stress of the food its loves.
What you eat all day doesn’t just impact your health and weight; it affects yourproductivity, too. Luckily, there are plenty of quick, easy, and inexpensive healthy snack options.
Almonds are a great source of protein and healthy fat that is satisfying.
This low-calorie snack will satisfy your craving for something salty and crunchy, and it’s also a good source of fiber.
Fruits are packed with vitamins and minerals, and are full of great natural sweetness, They are also a great source of antioxidants needed for a stronger immune system and a better performance at work.
The brain draws nearly all its energy from glucose, which is the most important simple sugar in human metabolism. Consumption of low glycemic index foods like bran flakes will release glucose at a slow rate in the bloodstream, which will minimize blood sugar swings and optimize brainpower and mental focus.
Controlling hypertension is one of the most effective health benefits of sprouts and must be included in the high blood pressure diet chart. Most of the heart and blood pressure problems are due to excess intake of sodium. Eating sprouts will regulate blood pressure levels, as sprouts are free from sodium which helps our body to reduce high blood pressure, hypertension and other heart related problems.
Feel your heart beating faster, when you’re nervous or wrench a little, when you watch a sad movie? These feelings are common, but not all matters of the heart are about emotions or what you feel. Ensuring you have the best for your heart is not as difficult as it sounds! You can do so by adopting a heart-healthy lifestyle. You can adopt one of these to be heart – healthy.
A diet for the heart
A healthy lifestyle starts from a hearty diet; one with all the right nutrients! When deciding what to eat, remember to find food with more fiber and less salt, sugar and fats. You can go for Avocado , best source of fiber and low on sodium content.
Work up a sweat
Regular exercise has shown to decrease the risk of developing heart diseases, lower blood pressure, and reduce body fat and glucose levels.
It’s never too late to start your exercise regime – just 30 minutes of physical activities daily is all you need. For busy individuals, taking the stairs, doing household chores or walking to nearby places can also be a form of exercise!
Supplementing your heart’s health
If you’re looking for supplements that can support heart health, here are some you may wish to onsider.
Red yeast rice
Green tea extracts
Vitamin B complex with folic acid and fibre
If you are on any long-term medication for heart diseases, you should consult a pharmacist or doctor before you purchase any health supplement.
The great thing about quitting smoking is that you feel the difference immediately. Some benefits show up as quickly as within a few days of quitting. Here are some of the immediate benefits of quitting smoking.
Quitting smoking is one of the hardest things that most former smokers have ever done. Common fears and misconceptions about quitting smoking can make things even more difficult for potential quitters. Here are some myths and facts surrounding smoking.
While you’re trying to quit, always remember that there are little things that help you stay with your resolution to quit. One of these, is food. Here are some foods that help you stay away from cigarettes.
Why wait for tomorrow when you can quit today!!! If you really want to quit smoking, just replace the word TOMORROW with TODAY and LATER with NOW.
Here is how you should plan your quitting.
Set a date
Pick a day and time in the near future that you expect to be relatively stress-free so you can prepare to quit smoking. Consider why you want to stop smoking and jot the reasons down. You can refer to them once you quit when you get a craving
Identify your triggers
You’ll be most tempted to smoke during the same times you do now. Knowing your habits and what situations may set off a craving will help you plan ahead for distractions. It’s expected that you’ll experience nicotine cravings as your body begins to go through withdrawal. The good news is that cravings aren’t endless. They generally last for five minutes and no longer than 10.
Keep celery stalks, carrot sticks, nuts, or gum handy to give your mouth something to do when cravings occur and talk to your doctor about cessation medications: If you’re not sure you can go cold turkey, don’t.
With all the money you’ll save by not buying tobacco, you can buy new clothes, splurge on dinner, or start a new hobby.
Teenage is the time to have fun, but also to build the foundation of your health for a long
life. Here are a few things you need to understand in this age:
While we’re busy blaming restaurants and take out joints for the junk that goes in us, we should understand that we have the power to control what we do and do not eat. So keep a check, have junk once in a while, but don’t close your eyes on what do you eat every day.
It’s never too late
Even if you've spent your childhood on a diet of cold drinks and chips, it's not too late to make a change to get your body in a better shape. It takes only two weeks to form a habit, so start now, start today and you will see the changes soon enough.
Sleep seven-and- a-half to eight hours a night
It’s the simplest. Have a sleep time of 7 to 8 hours. Not less, nor more. And while you’re preparing to sleep, keep away your smartphones or any electronic device. Wake up with a fresh body, a fresh mind to start a new healthy day!
Well, since summers are almost here, we thought of making summers a little easy for you with our quick tips!
Skin cells contain mostly water, and if you’re dehydrated, skin can look and feel parched. Carry a water bottle with you all day, everywhere you go, and make sure you’re hydrated.
Celebrate Summer’s Bounty
For anyone who enjoys eating and cooking delicacies, summer is the perfect time! It is the best time to experiment with your ingredients for salads, juices and various dishes! So put on your chef’s cap and enter the kitchen!Try with some never had before ingredients, make some cool colourful dishes for your summer picnic and there you go!
Get Smoother Skin
with fresh fruits in town, make some salad for the body, and make some scrubs for the skin! After all, a healthy skin is a part of a healthy body!
Eating somered in summers may help save your skin from turning red. It helps you keep hydrated and also protects your skin against sunburn and tan. So have some tomato juice while you’re at it!
Did you know that fiber-found in chapathis, brown rice, raw vegetables and grain, like ragi, millet and so on, has huge health benefits? They can actually lower your risk of heart disease and help you stay slim. According to nutrition experts, you need to eat at least 21-38 grams of fiber in a day. Here are some tips to ensure you get the right amount.
Fruits and vegetables are low in calories and full of nutrients. They are packed with vitamins, minerals, antioxidants, and fiber. Include as much variety as you can and get the minimum five servings of fruits and vegetables a day. These will keep you healthy.
The more colourful your choices are, like orange, apple, brinjal, cherries and so on, the more antioxidants and nutrients they seem to have. Just add fruit or chopped vegetables to your breakfast or carry them to have as a snack later in the day to get your day’s worth.
Doctors are calling sugar a “white poison” nowadays. With no nutritional value, it just causes health problems such as obesity, diabetes, depression and even increase in suicidal behavior by young people. Here is what you can do to eliminate it from your diet.
20s is the time to enjoy life, 30s to work and earn and 40s is the age to pay attention to your health before it’s too late! Here are a few tips to help you take care of your body and health in your 40s!
Jump start your metabolism
Start strength training to give a quick start to your metabolism. Strength training for 6 months can increase your resting metabolism, so you’ll burn more calories even while you’re sitting.
Boost calcium and vitamin D
40s is also the age when you should pay attention to your bones. So have foods rich in calcium as well as Vitamin D. For this, have milk, broccoli, spinach, and onions.
Practice stress control
Stress can be linked to mood, back ache, head ache and even long term heart diseases. Stay active, happy and stress free! Take long walks, have time with your pets, talk to people around you like your neighbors or colleagues, and don’t let anything disrupt your mental peace.
Get essential checkups
During our 20s and 30s, we are so busy making something worthwhile of our lives that we tend to ignore our health. But we can’t afford this in our 40s. Get all round bosycheck up once a year. Also get your Blood pressure and Blood Glucose levels checked at least twice in a year, and more often if you have any health issues. It’s time to be healthy and stay healthy!
Most women tend to ignore their health owing to lack of knowledge about foods and activities that are good for their health. So today we’re solving that problem by bringing to you the list foods that are healthy for you!
Greek yogurt is believed to have twice the protein of the regular yogurt, and is also rich in bacteria which is good for your immunity and strength of body. So you know what to pick up from the diary products aisle the next time!
Beans are rich in fiber. One cooked cup of beans is equal to 17g fiber. In addition to this, it is also filled with proteins and key nutrients like calcium, potassium and magnesium. Beans are also linked with reduced risk of heart disease.
The smooth and soft fruit is tasty and also has heart protective compounds such as soluble fiber vitamin E, folate and potassium.
Broccoli is known to combat all life endangering diseases such as heart disease, cancer and whatnot. Have steaming broccoli the next time you want to have a healthy snack!
Red Peppers are rich in vitamin C which may help you recover faster from illness and thus build your immunity back again!
Morning is the time when the kid is crying, the husband getting ready, the maid talking and mother in law calling. It is without doubt the busiest time in a woman’s day. To make it a little easier, we have some interesting tiffin ideas for your kid so at least he stops crying!
Easy to make, these chapatti rolls are healthy as well. Slice capsicum, onion, tomato and paneer, mix it with mint chutney and a hint of tomato ketchup, spread it on a chapatti and roll it up!
With a few already cooked idlies, this healthy and delicious snack can be prepared in minutes. Roast the idly with sliced onions, tomatoes, pepper and chili flakes and your appealing Masala Idly is ready!
Mixed vegetable noodles
Noodles are every kid’s favorite, so why not use it to our advantage! If
your kid doesn’t want to have anything that says ‘healthy’, give him the 2 minute noodles by hiding the nutrients in it! Load your noodles with fresh vegetables and give him noodles with a twist!
Carrot Moong sprout salad, Black eyes pea salad or even a simple fresh fruit salad can give you and your family the much needed nutrients. And it doesn’t even take any time to cook!
More and more people are understanding the power of meditation and its ability to keep us calm and centered despite chaotic surroundings. And despite what most people believe, even a two-minute meditation can prove to be of great benefit. Here are some simple tips to get you started on a practice and keep your stress levels low.
Being stressed is the most common and most dangerous phenomenon we’re facing today. And ignoring stress levels can lead to everything from deadly diseases to paralysis and heart ailments. Try adding simple rituals to your life to ensure that you’re managing stress as best as you can. Here are some tips:
Women go through many changes in life. Becoming a teenager, pregnancies, menopause and all the ups and downs in between. These four must-do yoga poses, will ensure that you remain fit and flexible all your life. Make sure you incorporate them in your daily routine.
The Indian working woman is nothing less than a super woman. And while she is always busy taking care of everyone’s needs and wants, she usually neglects her own health. So today we have a list of health tips to keep all you superwomen super charged and active!
Store your house with healthy snacks
There are numerous opportunities for you to get tempted to eat junk. This can be when you’re heading to work in the morning with no time to prepare a heavy breakfast, when you return tired from work, or when your kids demand something and many more. So in order to ensure that you don’t keep stuffing yourself with junk and all things unhealthy, store your house with healthy snacks. Keep your fridge stocked with fresh fruits, nuts, healthy yogurts so that when you feel hungry, you have healthy options available! For more, check out our article.
Drink lots of water
It’s understandable when you are so busy in work, that you forget all sense of time and place. But don’t use that as an excuse to ignore your health. Keep yourself hydrated during the day. Keep a small water bottle by your table side and drink water at regular intervals during the day. Don’t forget, it’s the most important mineral!
Chart your progress
Have your own fitness report card so that at the end of a month you can evaluate how closer have you come to your fitness goal. In this report card, assess yourself on how many days of workout did you miss, what new exercises did you try and how many of those would you like to continue in the future.
Pay attention to how you sit
While you’re working on your laptop or PC, it is important to take notice of your posture. Have a straight back, and make sure that the screen is at or above your eye level otherwise it can lead to long term back and neck aches. Also, your screen should always be at an arm’s length from your eyes.
Those feelings called ‘cravings’ are one of the biggest reasons of eating unhealthy. Have you also experienced those times when you suddenly want to eat something ‘creamy’ or ‘crunchy’? Without doubt, these are the times when all our diet plans go out of the window and we munch on the first thing we see on the shelf, without thinking about its consequences on our health.
So today, we have healthy solutions for your sudden cravings that will not only please your tongue but also your heart!
Often when hunger wakes us up in the middle of the night, because we’re lazy to cook something, we tend to bend towards liquids. A tempting hot cup of coffee, a can of soda or easy options like these spring to our mind. But the next time you want to grab that soda can from the refrigerator, stop for a moment and remember that sometimes healthy alternatives can be easy too! Instead, make a plain iced tea with a squeeze of lemon. Also, in place of the fancy mocha drink, select a small latte with nonfat milk!
Candies and juicy squishy stuff!
Sounds tempting, nah? But there are other options that can be equally juicy and a lot healthier! For example, freeze fresh grapes for a few minutes for all the juicy, squishiness and fun! Cherry tomatoes are a delicious option too!
Crunchy means chips. Or not! Try crunchy unsalted nuts, whole grain crisp breads, or plain popcorn instead.
The next time you wish to have ice cream,(which has 137 calories in half a cup), warm a tablespoon peanut butter and drizzle it over low fat chilled yogurt!It will be an alternative that’s low fat, without cream, healthy and something new!
Cravings don’t make us unhealthy, our choices do! So the next time you have a specific craving, make a wise choice!
If you want to cook a special dessert for your spouse today, but don’t know how, well here we are! Check out our Valentine special heart skewers!
It’s the quickest, simplest dish that would take less than a few minutes and everyone served will love. Here’s what you’ll need.
How to prepare:
Firstly, chop fruits in small, identical pieces. You can choose from various fruits like pineapple, apple, etc. and also grapes, trawberries and berries. Now, layer them on small sticks using the same pattern for all the sticks. Dip the first fruit in fresh yogurt and sprinkle some crushed cashew nuts or almonds over it.
Plate and serve it with a fruit dip and you have the perfect Valentine dessert!
Valentine’s Day is a day everyone celebrates with their loved ones. It could be your spouse, parents, friends or all those you love. So this Valentine’s, why not make it a HEART loving day for you and all the people you love! Here are some ideas you could use to make this day special for your Valentine and their heart!
Cook a meal
If you’re both working and hardly manage a meal together in a day, this will be the perfect idea for your Valentine’s this year! Instead of going out to a public place where you’ll have to pay and leave as soon as you finish your fancy looking-full of calories and oil- meal, cook a meal yourself! Look for a healthy recipe on the internet and cook it for your spouse! This will not only help you ,two enjoy a healthy meal yourself, but also convey your love through the efforts you put into that dish!
Join a one day cooking class
Taking it one step further; make it a day full of fun! Join a couple cooking class (with your spouse, friend or mom!) and learn to make healthy dishes while you , two enjoy the time together, talk about that meal you had years ago, or your future plans!
Take a walk
Well if you’re one of those people who will work full day and are still wondering how to make this Valentine’s special with the little time you have, take a walk! Yes! Take your girlfriend for a walk after dinner or during the day, even if it’s only for 15 minutes. Sometimes, just being together and talking to each other is enough! And what better than doing all the talking out in the fresh air!
How about gifting your girlfriend a salsa dance class together? Or how about gifting your boyfriend those football shoes he’s been wanting for a long time! After all, sports keep him fit and young! Instead of chocolates and teddies, gift something they’ll really thank you for!
Who says Valentine’s Day is supposed to be only about your girlfriend or boyfriend? This Valentines, volunteer for the old age home near your house, visit that orphanage you often see on the way to your work. The heart is healthy when the heart is loved. Let’s spread some love around!
If you’re trying to lose some weight and get into that perfect shape, here are a few snack options for you that won’t need much cooking and will help you soothe those sudden pangs of hunger without the fear of eating unhealthy or gaining extra weight!
Salty but crunchy, and rich in protein and fiber instead of empty calories. Munch on them while watching reruns of your favorite show or reading! They will provide your body with the protein and fiber content that your packet of chips lacks! Oh, and they don’t make you fat either!
Banana, kale and almond milk smoothie can be a healthy as well as filling option. Have a glass full of nutrients instead of aaloo ka paratha with the fattening butter on top. Your heart will thank you! It won’t have the cholesterol of the butter, but will definitely be filling and rich in protein!
Salads and fruits
Cucumber, carrots, apples, oranges and other ready to eat healthy foods can come to your rescue when you’re tempted to bite that chocolate or open a packet of chips just because you don’t want to cook anything! Have a stock of easy to eat fruits and vegetables so that you don’t have an excuse to cheat on your health!
If you love baking and love eating muffins, make smart choices by choosing fruit muffins for times of hunger need! For every 5 chocolate chip muffins that you bake, add 2 fruit muffins. Start like this, and slowly you’ll be hooked to the deliciousness of nutrition!
The problem is not our hunger, but what we choose to eat when we are hungry! Choose well, live long!
If there’s just one thing you can do for your heart today, do this: sleep! A good night’s sleep affects your health more directly than you would think. The lack of it, can over a time, be fatal. Here are some tips to ensure you get a healthy, restful sleep every night.
Most people eat much more sodium (salt) than they need. This can lead to high blood pressure. Use the Nutrition Facts label to check the amount of sodium. Look for foods with 5% Daily Value (DV) or less.
A sodium content of 20% DV or more is high. Here are five ways to reduce the sodium intake.
Normal blood pressure is around 120/80 mm Hg and an ideal cholesterol level should be 200 mg/DL or lower. Keeping it at that level takes a little bit of care, and some attention to detail. Here are some things you can do to keep your cholesterol low, and your heart healthy.
Gifts related to health and physical fitness are not only helpful for people who love to exercise but also for those who hate it! Sometimes you can gift something to your loved ones that will inspire them to be fit.
A basketball or badminton kit
Lack of sports equipment is the best excuse that people give when they don’t want to exercise or play outside. So if you too have someone like that around you, give them exactly what they complain the lack of!
A gym bag can be a perfect gift both in case the person loves to spend time in the gym or if you want to encourage him to do so!
Box of surprise assorted Goodies
You can also gift a box with a rich assortment of health and wellness related products like healthy snacks, gym gift cards, exercise CDs etc.
Workout tee with a message
Get a Sports T-shirt for someone you love and customize it with a message that you want him to remember every time he exercises!
Subscription to a gym!
This is one of the best things you could do for someone if you want them to go to gym and get fit. Instead of telling them to do it, help them with it! Gift them a yearlong subscription to the gym so now they don’t have any excuse to run away!
So which of these options are you going to use this time?
Do you also find yourself breaking your New Year Resolution only after a week? The problem may lie with your resolution itself! Here are a few ways to make sure you make the right kind of resolution for your heart health and are able to keep it!
Set Specific goals
Know clearly what it is that you want to achieve this year. Instead of deciding that you want to lose weight, decide how much weight you want to lose. And focus on what you want to achieve. If you weighed 90 Kgs in December, think practically how much you would like to weigh end of this year. If you have a goal in mind to walk towards, the path will itself become clear.
Short term aims
To be able to overcome procrastination, set short term aims besides your one year long goal. If you want to keep a check on your junk-food intake, set a limit for each week. This will help you to monitor your progress and keep you motivated.
Know your body
Your resolutions need to be only and only about yourself. You don’t need to think of losing weight just because your cousin is trying to do it. It is important torecognize your unhealthy habits and only then can you start working to improve them. Observe your physical activity levels, eating habits, weight and height and then decide what would you like to change and how.
Stick posters around your room or magnets on your fridge doors, set reminders on your phone or mark on your calendars, download videos for aerobics or read stories of people who have overcome health adversities. Do whatever you think would motivate you the most, but do take some steps. Only thinking or writing down a resolution will take you nowhere.
Tell others about your resolutions and ask about theirs. Help your friends and family so that you all can inspire and keep a check on each other!
In the hustle bustle of daily existence, we often tend to overlook the needs of our heart and do things that may damage our heart in the long run. Here are a few things that you might be doing too!
As easy as it may sound, research has proven that sitting for long hours can increase chances of heart attack and stroke, even if you exercise regularly. When we sit for hours on an end, the lack of movement in our body may affect blood levels of fats and sugars.
Snoring for most of us is nothing but a minor annoyance. But seldom do we notice that it can be a sign of something more serious and dangerous: obstructive sleep apnea. It can be marked by breathing that is interrupted during sleep and can cause your blood pressure to rise alarmingly. If you have noticed this problem with yourself or your spouse, consult your doctor today.
We often stop taking our medicines once we think we are ‘fine’ without even consulting our doctors. But it is important to know that our body undergoes more than it shows on the outside and if we skip medicines, it can be dangerous in the long run and then, the effects would be irreversible.
Ignoring physical symptoms
It is common for us to blame our lack of physical stamina on ‘being tired. We often ignore the symptoms that our body is trying to show us before it’s too late. If you were once able to run three flights up the stairs and now you just feel ‘tired’ to do so, it is time to notice the changes in your body and take care!
Our body doesn’t demand much from us, only that we observe and listen to it when it tries to show us any symptoms of being unhealthy.
Heart healthy work- outs for those who hate exercises
January 20, 2016
One of the biggest problems we all face with our health is that while we all want to be fit and active, we don’t want to spend hours in the gym or do exercise! So for all of you out there who hate to exercise, there is good news! With a few small changes in your daily routine you can be fit without exercising!
Stop a stop earlier
If you’re among the majority of people who use public transport like metro, local train or bus to travel to and from work, get down one stop before your destination and walk home from there. It will hardly take a few minutes extra and you wouldn’t have to take out time from your schedule to jog or exercise.
Get ready with music
It doesn’t matter if you’re a 35 year old office goer or a homemaker, we all spend at least 15 minutes every morning in getting ready for the day. And if you don’t have any time during the day for aerobics or exercise, try listening to some peppy song while you get ready. It’ll help you start your day on an active note, make you cheery and help you dance around the house when you roam around finding the perfect tie or shoes!
Discover your old love
Growing up takes away from us the time and joy to indulge in our teenage hobbies, and that’s exactly what you should do to keep yourself and your heart healthy and active. What did you enjoy when you were a fifteen or sixteen year old? Skipping the rope? Skating? Swimming? Remind yourself the joy of doing those things again and you will see that it not only keeps your heart happy but also healthy! But do remember that our bodies change as we grow up and it is important to consult your doctor before you indulge in any heavy or harsh physical activity.
Look in the right direction
Do you look away from your computer every five minutes just to check your chats on your phone? Well, you’re doing it partly wrong! Look away from your laptop or computer screen but not into your phone. Close your eyes for a few minutes, rotate your neck, flex your arms a few times. A few simple desk exercises during the day will give you benefits without stealing time from your schedule.
Make a reason
Instead of making excuses, find reasons to go outdoors. Go grocery shopping or cycle around your colony, go visit your neighbors or just walk around in your lawn while you talk on the phone. Go out in the nature and de-stress yourself too!
Exercise doesn’t always need to be boring and dull. If you want to have fun, go ahead and do what it takes!
Research has proven that the human body is made for physical use and being sedentary has huge consequences for us. In fact, Sitting is the new Smoking! On an average, the urban human is sitting for more hours than he or she is sleeping! This could actually shorten our life spans. Here are small things you can do to ensure you stay away from the heart risks.
Cardiovascular-related incidents increase in winter for a number of reasons, including drops in temperature that constrict blood vessels, irregular workout routines, poor stress management and changing eating habits.
The combination of poor diet and other stressors can cause chunks of fatty deposits lining arteries to enter the bloodstream, potentially leading to greater risk of heart attacks.
Here are suggestions for keeping your heart healthy this winter:
In winter, you need to increase the amount of time you spend on warm up exercises. This is due to the reduced temperatures and the fact that the muscles are tighter in the winter, so injuries are more common. Here are a few warm up exercises you can choose from.
Does our personality affect the way we handle heart disease? Yes, says the following excerpt from Dr. Wayne Sotile’s book. It outlines the six basic coping patterns that seem to drive our perceptions, our behavioral choices, and our corresponding emotional reactions to both everyday life and to a chronic and progressive diagnosis like heart disease.
A plus here, a little minus there can make a huge difference in your child’s health. Here are 3 simple tips to make sure your kid has a healthy heart and a healthy body!
a. Increase fibre intake – Fibre is very important for a child’s hyperactive body. To increase its intake in your children’s diet, give them salads, whole wheat bread, beans in soups, fresh fruit and smoothies.
b. Decrease saturated fat intake – Make wise choices when you prepare food for your tiny one. Avoid cheese in food, even though he loves. If he likes snacks, stir fry or bake instead of deep frying, and make sure that his diet has a variety of minerals and nutrients.
c.Increase intake of healthy fats – Avocados, nuts, seeds etc can be a good source of healthy fat for the body. Cereal in the breakfast or a salad with your meal can also add to the purpose.
So, what are you going to increase/decrease from your little one’s diet today?
If your child is that shy kid in the neighborhood who hasn’t ever come home with a complaint about his friends, you need to become his friend and make sure he has enough fun! There are a lot of games and activities you can do with your children, to let them know that you care for their heart.
a. Chasing, hide and seek, hopscotch and skipping are a few simple games that you can play with your children, when you go for your evening walk or just have a few leisure minutes in the day.
b. Gift them a box of sports equipment such as balls, skipping ropes, tennis rackets, frisbees and roller skates for their birthday and other occasions to make them learn the importance of physical activity and health.
c. Talk with other parents locally and arrange games in a nearby park. Take it in turns to supervise the kids and let them enjoy each other’s company. Mingling with others and forming friendships keeps the heart stress free and happy. It also helps them develop the confidence they need in life, and to be able to work in teams.
d. Be a role model. Even small things like walking to the market instead of taking the car can have a big influence on your child. Let him know the importance of physical activity and how it can affect your body. But not by words, by your actions!
We all want to take the best care of our kids’ heart and body, but sometimes we overlook simple things in our daily life which can have a significant role to play in his health!
1. Healthy Breakfast
A healthy heart starts with a healthy breakfast – it is very important to make sure that your kid takes a nutritious and filling breakfast. Don’t let him skip the most important meal of the day!
2. Monitor BP and Sugar
When we go for BP or blood sugar level monitoring, we often forget that our kids need it too. If your child is 3 years old or more, he needs yearly blood pressure measurements. It’s easier to treat any disease if diagnosed at an early stage.
3. Reduce the salt
Keep the salt shaker off the table! Choose and prepare foods with less salt. Most children consume more sodium than their body requires and that can be harmful for them in the long run.
4. Use whole grains
Look for words like “100% whole” when buying wheat or whole grains. Make smart choices when you buy grains or grocery. Small changes in your kid’s food habit can have big effects on his/her health.
5. Get creative with food
Speak to them in their language! Make your child’s sandwich colourful, or give a different shape to the cutlets you make next time. Load different fruits in ice-cream sundae and put colourful vegetables in dishes to make it attractive. Twist your old home- recipes to suit their taste buds.
BHB organized a health check camp for the students of Savera NGO, at their Faridabad school in NCR.Children of the age group 3-12 years were screened at the camp conducted on 30 October, 2015.The check- up involved BMI measurement of the students and consultation by General Physician, who prescribed medicines where required.
BHB organised an Eye Check-up Camp for the community of Haathi Basti in New Delhi, on 28th October, 2015. The eye screening was conducted by an optometrist, who also advised further medical attention where required. BHB also provided the residents with eyeglasses, prescribed by the Optometrist.
BHB organized a health check camp for more than 100 students of NGO Aarohan, at their Malviya Nagar study Centre in New Delhi.Children of the age group 5-14 years were screened at the camp conducted on 27 October, 2015.The check- up involved BMI measurement of the students and consultation by General Physician, who prescribed medicines where required.
BHB organized a health check camp for around 200students of Samarpan NGO, at their Shastri Park open school in New Delhi. Children of the age group 5-13 years were screened at the camp conducted on 20 & 21 October 2015.The check- up involved BMI measurement of the students and consultation with General Physician, who prescribed medicines were required.
To continue increasing awareness on heart health, this World Heart Day BHB conducted both on ground and online activities. From health camps to special awareness building programmes for the youth and the elderly to workshops at corporates, here are some the activities conducted.
The festive season is all about sharing, being happy and making others happy too. We need your help to make this festive season special for a few special people. Through our Old Age Home Adoption and School Of Heart initiatives we provide support to children and elderly individuals from less privileged sections of society.
As a part of World heart day celebrations, BHB organized a Basic life Support and First aid Training for the employees of World Bank in New Delhi, on 28 & 29 September, 2015. The training was conducted by a certified trainer from Apollo Emergency Team. At the end of the training, each employee was provided with a certificate.
Like every year, BHB conducted a basic life support demo for 1300-1400 cadets at the DelhiNCC camp in Dwarka, on 28th September 2015. The demo was conducted by a certified trainer and a pledge taking ceremony was conducted where all the cadets pledged to take care of their hearts. Post the session, BHB also provided refreshments to all the cadets.
Exercises that are good for your heart health are nothing difficult. You just need to have the inclination to make an effort and give your heart the care it deserves! Here is a list of a few simple heart friendly exercises!
You can’t avoid walking completely. So when you do have to walk, make it for your benefit! A brisk walk in the park, climbing up and down the stairs at your home a few times a day or simply to the market, can be of great help for your heart.
Circuit training is known to be one of the best exercises for your heart health. A 20-30 minute circuit training session can help you reduce weight and take care of your heart at the same time.
Stretch a couple of times a week. This is not only good for your heart health but will also help you be more flexible.
If you’re bored of working out in the gym, its time take your exercise outside! Go for a swim! It is good for your heart and will also bring your body in a perfect shape.
It’s good for your heart, for your mind, and your whole body. Besides this, yoga is known to relax people. This is your way to de-stress. And above all, it’s very easy! Start with less frequent lessons-say twice a week and then when you’re comfortable, you can start with a daily practice.
Other than all these, weight training, aerobics/ water aerobics, dance and cycling can also be of great use for your heart health! These are easy to do exercises and can help you decrease our risk of heart diseases by huge margins!
To be able to take good care of your heart, it is important to take care of what you eat. Here is a list of food items good for your heart health:
Blueberries: Not only blueberries but strawberries and other berries also are good for heart health.
Citrus fruits: Fruits such as oranges, lemons are high in vitamin C and help in lowering risk of heart disease. Although, beware of packaged citrus juices that contain added sugar. Always go for fresh fruit juice instead.
Dark chocolates: Chocolates can save your heart! Daily chocolate consumption could reduce risk of nonfatal heart attacks and stroke in people at high risk of these problems.
Nuts: Nuts like almonds, walnuts, pistachios, peanuts and macadamia nuts are good for your heart. They are good sources of vitamin E which helps lower bad cholesterol. Walnuts are high in omega 3 fatty acids too.
Oatmeal: Oatmeal is like easy-health. It is soluble fibre, helps to lower cholesterol and is good for overall heart health. Other whole grains like bread, pasta and grits are also good for heart as long as they still contain entire grain.
Soy Milk and Soy-Tofu: Soy-tofu and soy milk are a good way to add protein to your diet without any unhealthy fats and cholesterol. Compared with milk or other proteins, soy protein can actually decrease LDL or bad cholesterol and help you improve your heart health!
Tomatoes: Tomatoes are high in heart healthy potassium and therefore good for your heart. They are also a good source of antioxidant lycopene.
Yogurt: Yogurt can be helpful in protecting against gum disease. If left unchecked, gum disease.
Be careful about what you eat, your heart health is in your hands! Love your heart!
Deciding to quit smoking is simple; the difficult part begins when you start working on your decision. And hello there, you’re not alone. We understand what you feel. Here are a few challenges that you might face while trying to quit smoking, with their solutions!
1. Peer pressure – It’s the time when you’ve only begun your I-won’t-smoke-at-all month that every friend you meet, everywhere you go, you will only notice cigarette in everyone’s hands. And your ‘smoking buddies’ will of course help you by advising ‘just one drag’ which does everything but ‘help’ you. You don’t need to avoid all your friends just because they smoke, you just need to learn to handle the pressure, and make the right decision for yourself.
2. Cravings – Have you heard that when you try to not think about something, it’s the first thing that’ll come to your head. It’s going to be the same when you’re trying to quit smoking. Don’t try too hard. Instead, try to chew a chewing gum after dinner or simply have a glass or water when you crave for that one last cigarette.
3. Old packets in the house- it’s the foremost advice usually given to people trying to avoid smoking is, remove all the old packets from your vicinity. Not the ultimate solution, but still, away from sight, away from mind!
4. Nothing to do- Well, an idle mind is a devil’s workshop! It’s always said that if you had a routine of smoking a cigarette while on your way to say, bus stand, don’t vow to not smoke a cigarette while you walk, instead do something else. Make a phone call to a friend, read a book, listen to songs. Don’t sit too idle, at least not when you’re only in the first stage, or you know the devil’s around!
5. Beat stress- Many smokers believe it helps them cope with the stress. This is a cruel illusion; while one may feel an initial sense of calm when he/she smokes, the body is actually under a great deal of increased stress. On the other hand it leads to ineffective coping, as the causes of the initial feelings of stress are still present. Rather do try exercise, yoga, deep breathing to curb your stress level.
Nobody said it was going to be easy, but yes it is definitely going to be worth all the efforts. After all, what better award do you need than to be able to become healthy, save your life and live longer? Give your heart the care it deserves. #LoveYourHeart
1. Eat healthy- We’ve been hearing this from school- eating a balanced diet is good for our heart, mind, and whole body. You might think you don’t have enough time to cook 3 meals a day or keep a check every time you eat something, but that’s the least you could do for your heart. Avoid full-fat junk, eat homemade food & salads and control alcohol!
2. Get active- This is the easiest, yet best for your heart health. Even if you can’t control on eating, don’t just sit there being a couch potato. Get active- walk, dance and engage in all kinds of physical activities that you can. This will not only help your heart but also help you be stress free.
3. Maintain a healthy weight- We often hear that being overweight can be dangerous but it’s important to know that being underweight can be equally dangerous. Keep a check on what you eat and control if you think you need to, but not too much! Eat a well balanced diet and maintain a healthy weight, and that’s how you can #HelpYourHeart.
4. Control cholesterol – It’ll be difficult for you to cross a road if cars keep coming in between. Same goes for your heart! Don’t make it difficult for your heart to work. Control cholesterol levels and help your heart stay active for longer time spans!
5. Monitor blood pressure- Monitor your levels of blood pressure from time to time. Go for regular health check- ups and make sure your blood pressure is in healthy limits. We often don’t realize but small mistakes can have big repercussions. Prevention is better than cure!
6. Avoid stress- We know it is not exactly in your hands to curtail your busy daily schedule, but what you can do is reduce the stress posed by it. Organize your time table, be punctual, get active and of course, laugh till your stomach hurts!
Your heart beats for you and only you. Listen to what it says! Love your heart!!
Well it’s simple and doesn’t require much of an effort to take care of your heart. Here’s why that walk in the garden is the best help for your heart!
1. Strengthens your heart – If you can take good care of your heart with a simple walk in the park or your back garden, isn’t it better than sweating those hours in the gym? Regular walking can help you keep LDL cholesterol in check while increasing levels of HDL cholesterol and keeping your heart strong!
2. Keeps weight in check- Regular walking, preferably brisk walking; around the house or in your lawn or colony park, to the train station or walking up the stairs instead of elevator, is the best way to keep your weight in check.
3. Lowers disease risk- regular walking has shown to reduce your risk of heart disease and stroke. In addition to that, a walking habit can also reduce your risk of developing type 2 diabetes, asthma and some cancers as well.
4. Improves circulation- Walking brings up the heart rate, keeps your heart in activity, lowers blood pressure and helps to ward off heart disease. There, simple. If your heart is active, it will be healthier.
5. Gives energy If you have to think of an excuse, you can say that walking will consume energy but even that’s not true. On the contrary it releases stress. Walking helps you relax, meditate and focus, and gives you a chance to rejuvenate all your energy.
Nature has always been motherly to us. You just have to take that walk appreciate nature and introspect. Take care of your heart; take care of your health! #LoveYourHeart
Having a healthy heart is possible only if other parts of your body such as blood vessels, respiratory organs, digestive system and the central nervous system are healthy. Some of the best foods to ensure good heart health are green vegetables and foods that are naturally enriched in omega 3 fatty acids and Vitamin C complex.
Try to include the following foods in your diet to promote heart health:
1. Green vegetables: Include lettuce, broccoli, turnip, basil, parsley, spinach, leeks, green onions, and sprouts in your diet. These are an excellent choice for heart and blood vessels.
2. Foods naturally enriched in Omega 3 fatty acids: Foods such as walnuts, salmon, organic eggs, fresh ground flax seeds, anchovies and high-quality fish are rich in omega 3 fatty acids. These are excellent to help prevent heart diseases.
3. Vitamin C enriched foods: Fruits like grapefruit, lychee, guava, cantaloupe, papaya, kiwi fruit, and black and red currants are naturally enriched with Vitamin C complex. Food rich in Vitamin C help protect heart and blood vessels from damage caused through free radicals.
Know Your Food- Cooking with various kinds of olive oil
July 14, 2015
Olive oil is an essential ingredient in our diet as it lowers the risk of heart diseases. It is essential, however, to know the appropriate use of the different types of olive oil in our day to day cooking to get maximum health benefits out of it.
Olive oil may be classified under three basic categories – Extra Virgin Olive Oil, Virgin Olive Oil and Pure olive oil.
Extra Virgin olive oil is the purest form olive oil which is bright yellow or green in colour and is rich in aroma and flavour. International regulatory authorities have set the maximum level of acidity in extra virgin oil at 1 percent. To get the most of good health and flavour, this category of olive oil may be used uncooked in salad dressing, or simply as a garnish on bread.
Virgin olive oil has an acidity level of up to 3.3% and has a milder flavour and aroma when compared to extra virgin olive oil. This olive oil is also best used uncooked. You may use it to enhance the flavour of sauces and dips or as a topping on pasta and veggies.
Pure Olive oil is similar to virgin olive oil in terms of its acidity level, however, it is less expensive than virgin olive oil due to its low nutrient content. This type of olive is best for deep frying and high – heat recipes.
Foods With Benefit: Healthy side of Delicious Strawberries.
July 14, 2015
We all love strawberries for their sweet juiciness and sheer pleasure. Most of us are not aware of the health offerings of strawberries. Here are some ways in which they promote good health:
• Strawberries consist of manganese which is a powerful antioxidant and anti-inflammatory agent. It helps fight free radicals and oxidative stress. It lessens cellular inflammation and reduces the risk of heart diseases.
• 3-4 strawberries a day reduces age-related ocular diseases like cataract etc.
• The manganese, potassium and Vitamin K in strawberries promote bone strength
• Strawberries are rich in Vitamin C, which is an effective antioxidant for lessening blood pressure and strengthening the immune system.
Eat strawberries regularly and enjoy the health benefits they bring.
Food and nutrition have always faced the challenges of myths and misconceptions. Here are some of the myths with information about what is true.
Myth: Saturated fats are better than trans fats.
Fact: Both trans fats and saturated fats are not healthy. They may increase the cholesterol levels in the blood, increasing the risk for heart disease and stroke. Eating fruits and vegetables, whole grains, fat-free or low-fat dairy products, lean meat and poultry without skin, and fish twice a week can limit trans and saturated fats in your diet.
Myth: On the food label it says “0 grams trans Fat.” That product must have no trans fat in it.
Fact: If “partially hydrogenated oil” is listed on the ingredient list, it means the product actually contains trans fat. Companies can list 0 grams trans fat on the food label or claim “No trans fat” if the product contains less than 0.5 grams of trans fat per serving. The amount of trans fats you eat can quickly add up and exceed the recommended limits if you consume more than one serving of that product.
Myth: Foods that are labelled as “trans fat-free” are healthy.
Fact: Foods that are labeled “trans fat-free” may not necessary be healthy because they may be high in saturated fat. Saturated fat can increase your bad cholesterol levels (LDL) and increase your risk of heart disease.
Myth: Foods that contain 0 grams of cholesterol will not affect my blood cholesterol levels.
Fact: Blood cholesterol levels are affected by different factors. Even if a product has no cholesterol in it, if it has saturated or trans fats, it can still increase your bad LDL cholesterol levels in the blood.
Myth: Margarine is better than butter because it can lower my cholesterol levels.
Fact: Both margarine and butter are high in fat. Regular margarine may have trans fats in it, which can increase your bad LDL cholesterol and reduce your good HDL cholesterol. Butter has saturated fats in it, which can increase your bad LDL cholesterol. They can both raise your cholesterol levels and increase your risk for heart disease. In general, most vegetable oils are more preferred because they are generally lower in saturated fats and trans fats than the solid spreads.
Myth: People who are thin do not have to worry about high cholesterol and heart disease.
Fact: Although people who are overweight or obese tend to have higher risks, any type of body can have high cholesterol and heart disease.
Myth: Fresh fruits and vegetables are healthier than frozen fruits and vegetables.
Fact: Studies have shown frozen fruits and vegetables are as nutritious as fresh fruits and vegetables. However, fresh fruits and vegetables are healthier than canned because they tend to be higher in sodium and may increase the risk for hypertension.
Avocados are loaded with monounsaturated fats, also known as “good fats” that can help minimize blood cholesterol and blood clots. But they are also high in calories (240 per average-sized avocado), so go easy.
Grapefruit contains a lot of vitamin C which, according to research, can help protect against stroke and helps reduce cholesterol.
Orangesand other citrus fruits: Citrus fruit contains hesperidin, a plant chemical that improves blood flow to the heart, and vitamin C, a potent protector against stroke.
Apples: Do not peel an apple. The peel contains antioxidants, notably polyphenols, which help control LDL (bad cholesterol).
Raisins are packed with potassium, which helps lower hypertension and increases immune-boosting antioxidants.
Berries are excellent sources of vitamin C, carotenes, carotenoids, zinc, potassium, iron, calcium and magnesium; they’re high in fiber and low in sugar.
Yams: A great source of Vitamin C, calcium, and iron, which help reduce high blood pressure.
Caulifloweris high in antioxidants, fiber, and contains allicin, a component of garlic shown to help lower the risk of heart attacks and reduce cholesterol.
Brussel Sprouts: Help in reducing inflammation in the cardiovascular system and improving blood vessel health.
Broccoli: This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants.
Olive Oil: Make sure it’s extra virgin. The purer olive oil contains higher levels of “good fat” and antioxidants to help unclog your arteries and is considerably healthier for your heart than vegetable oil and its cholesterol-inducing “bad” fats.
Avocado Oil has been touted as a more heart-healthy cooking oil because of its ability to modify fatty acids in tissues around the heart.
Coffee: Studies have shown that coffee is high in antioxidants and reduces the risk of type 2 diabetes indirectly lowering your risk of heart disease.
Green Tea lowers hypertension and reduces blood clotting.
Soy Milk has been shown to help reduce cholesterol. Unlike animal milk, this beverage contains no cholesterol and is naturally low in fat.
Liver contains fats that are good for the heart.
Sardines contain fish oil which are known to increase HDL (Good Cholesterol) levels.
Salmon are packedwith omega-3 fatty acids that improve the metabolic markers for heart disease. It also has rich levels of selenium, an antioxidant that studies have shown boosts cardiovascular protection.
Almonds: Rich in omega 3 fatty acids and help in cholesterol reduction.
Walnuts: Rich in omega-3 fatty acids, fiber, vitamin E, and folate, all of which are heart healthy.
At the outset, the bottom line is – Yoga is the mantra behind good health. A positive approach that leads to a positive outlook in life. Therefore, Yoga becomes an essential part of one’s existence and one should adopt this practice for a heart healthy life.
Going down the memory lane, Yoga is a form of exercise that originated in ancient India. It emphasizes on strength, versatility and breathing, which enhances physical and intellectual health and helps in stress management. Here are the basic benefits of this wonderful workout that enunciate how Yoga is good for your heart health:
1. Just beat It: Yoga helps to manage stress and assists you to face the daily challenges, anxiety and frustration with elan. It also boosts the strength, energy and immunity.
2. The more you do it, the more you feel it: Yoga promotes physical activity. There is a great connection between yoga and heart health. Not only is it good for your muscles, it also plays a significant role in controlling the blood sugar. It’s been said, the more effort you put into yoga, the more you gain.
3. You’ll learn to breathe: Deep-breathing exercises taught in yoga helps to slow down the breathing rate which gradually lowers the blood pressure as well. It calms the sympathetic nervous system, which controls the stress hormones. Hence, the breathing mechanism of Yoga provides you a stress-free way of living.
4. Helps to maintain good body posture: Continuous practice of Yoga results in improved body postures; it enhances the sensation of balance, with head, shoulder and pelvis in the correct alignment of the body. The correct body posture can make you tall, slim, composed and relaxed.
5. Encourages the sense of community: Participating in yoga classes can develop a positive influence of being in a group. A sense of group may help ease the feelings of isolation after facing a severe cardiac event. Yoga techniques also enable to beat stress and overcome depression, which contributes to a healthy heart.
Yoga is an expressive way to take care of your heart and repetitively promotes a heart-healthy lifestyle. It plays a remarkable role in improving heart health and prevention of cardiovascular diseases. Along with increasing life span and other health benefits, it keeps you away from heart attacks, coronary heart diseases and hypertension.
Bright colors are instant mood boosters. The vibrant colors of vegetables and fruits represent happiness which inspires to eat healthy and follow a heart healthy lifestyle. By eating colored foods and healthy recipes, this scorching summer, you can nourish body, mind and soul and prevent heart diseases with nature’s health benefits.
Go Orangy, try Yellow to Boost your energy- Eat healthy and have lots of vitamin C. The bountiful nutrients help the heart, vision, digestion and the immune system. Orange colored foods turn down the risk of cancer and prevent – heart diseases. It is good for maintaining eyesight, helps your body fight cold and flu, and keeps the skin healthy.
Pineapple, Starfruit, Yellow peppers, Corn, Bananas, Carrots, Pumpkin, Orange, Grapefruit, Mango, Peaches, Apricots, Lemons, and Papaya.
Red has the power to prevent heart diseases: Not only do red foods prevents heart disease, but also stop cancer from spreading. Red and bright pink color fruits and vegetables contain phytochemicals, such as lycopene and anthocyanins, which are potent antioxidants. They both control high blood pressure and protect against diabetes.
Red Foods: Red Onion, Tomato, Watermelon, Cranberries, Strawberries, Raspberries and Beets.
Blues takes the blues away! Try blue and Purple food based healthy recipes to keep you healthy and Young. Purple food contains anthocyanins, which are health -promoting chemicals that help protect cells and heal your body. They play vital roles in promoting eye and prevent heart diseases, decreasing cancer cell proliferation. It helps your body fight diseases and promotes good health. Purple food also improves cell communication in the nervous system and prevents effects of aging.
Purple Foods: Purple grapes, Blackcurrants, Raisins, Eggplant, Blueberries, and plums & prunes.
Go for Greens- The Dark Green fruits and vegetables lead to heart healthy lifestyles. The antioxidants present in green leafy vegetables are an excellent source of carotenoids lutein and zeaxanthin, which help filter high energy light and help to maintain healthy vision. The Greens are a proficient source of Vitamin B; Green healthy recipes keep your bones strong as they are rich in calcium and help in lowering the cholesterol thereby prevent heart diseases.
Green foods: Spinach, Lettuce, collard greens, broccoli, cabbage, turnips, green peas, Green Apple, Lime, Mustard, Kale, and Kiwi.
Go light with White- White food lowers cholesterol and prevents heart diseases. White foods reduce blood pressure and increase the body’s ability to fight infections. Eating vegetables from onion family speeds up recovery from cold, reduces the risk of heart attack and prevents, stomach and colon cancer.
Stress is one of the major causes of heart diseases. Everyone finds themselves in stressful situations at home or at work. Here are some easy, stress-busting methods to bring back the happy state of being:
Listen to soothing music
Call a friend! Keep it short and snappy if you’re at work.
Make plans – Plan a get together with friends.
Exercise! It releases endorphins and makes you feel happy
Take a walk
Staying stressed out is no good. Follow these simple methods and stay happy.
Sipping cold water through a straw can help replace the act of sucking on a cigarette. It also releases dopamine, a feel-good brain chemical that can help ease bad moods.
Eating small meals can also help you get past the urge to smoke. Choose lean, healthy foods to avoid weight gain.
Note Instant Rewards
You don’t have to wait long to begin enjoying the benefits of a smoke-free life. Keep a written list of the good things as you begin to notice them. They might include feeling in control, saving money, smelling better, tasting food more vividly, and feeling more energetic. When the urge to smoke strikes, look at your list as a reminder of what you’ve gained from quitting.
Drinking it is one of the most common things that makes people go back to smoking. Here’s why. Alcohol breaks down self-restraint, and that can erode your commitment to quitting. Many people also associate the act of drinking with smoking, so it may trigger you to light up.
Be Active Every Day
Exercise offers a powerful distraction from cravings. When your body is active, it sends out natural chemicals that help your mood and ease your stress. Walking is one of the easiest exercises for most people. Choosing a few different activities might help you stay motivated, though. Set aside time to be physically active every day — especially in the first month after you’ve quit smoking.
Fill Your Calendar
During the first few weeks after you kick the habit, fill your days with things you want or need to do. Make plans to eat meals with family or friends, and try to steer clear of smoking temptations. The busier you are, the more distracted you’ll be from the urge to smoke.
Secure a Lifeline
Ask someone to be there for you when you need support. The best choice is a friend who is also a former smoker. But anyone who cares for you and wants you to quit smoking can help when times get tough.
Milk doesn’t just do your body good; it may also help you quit smoking. According to a study from Duke University, smokers reported that drinking milk worsened the taste of cigarettes, making them less likely to want to light up. On the other hand, the study found that alcohol and coffee enhanced the taste of cigarettes.
2. Hit the gym
Exercise is a proven crave-crusher. Simply walking every day engages your brain’s emotion centers, releasing mood-brightening compounds that dial down tobacco urges. Strength training likely helps the same way — by reducing stress and anxiety when you really want to smoke, and by relieving the uncomfortable effects of nicotine withdrawal. All it takes is two muscle-building sessions a week.
3. Chew on this
Lots of ex-smokers talk about how they miss the ritual of puffing on a cigarette when they quit. Chewing on cinnamon sticks – or flavored toothpicks – can help with the psychological aspects of withdrawal by keeping both your mouth and your hands busy. Plus, it freshens your breath. You can also place a cinnamon stick in your mouth, inhale and exhale until your craving is gone.
4. You are getting sleepy…
Results vary, but some researchers say hypnosis can help — in fact, some studies report a success rate of up to 66%. The key for hypnosis to work? You have to want to quit. Hypnosis helps you achieve a state of deep, focused relaxation in which you become open to suggestions that could help change your attitude toward cigarettes. Your doctor may be able to refer you to a qualified hypnotherapist who specializes in smoking cessation.
5. Consider acupuncture
Some people are able to quit smoking with the help of acupuncture, even though research hasn’t proven that it helps. Acupuncture involves the placement of tiny needles in the body to release feel-good chemicals that could help manage the symptoms of nicotine withdrawal.
Want to keep fit? Get this straight: Your habit of holding that roll of toxins can ruin everything. Osteoporosis and smoking have a strong connection. Nicotine, carbon monoxide and other toxins can affect bone health. Adolescents and peri-menopausal women are at great risk.
Successive researches suggest that smoking increases muscular pain, mainly around the hips, knees and neck. This is because nicotine alters brain’s perception of pain.
Smoking makes your blood sticky
Smoking increases blood pressure, heart rate and pulse rate. Here’s how it works: The carbon monoxide from the smoke reduces the blood’s capacity to carry oxygen to the heart and other organs, causing angina or chest pain, aneurysm, stroke and gangrene. It changes the properties of blood, making it stickier. The ill-effects of smoking don’t end here: Your addiction to nicotine alters the HDL cholesterol and other fatty substances level in the blood, increasing the chances of atherosclerosis (hardening and narrowing of blood vessels), which eventually leads to heart attack.
Forget dry eyes. Smoking can lead to cataract
The primary effects of smoking are itchiness, dryness, redness and irritation to the surface of the eyes. On smoking, chemicals enter your blood stream and produce many bi-products. It also affects the eye lens and can cause cataract — particularly nuclear cataract. Pregnant women exposed to smoke are more likely to give birth to babies with a disease known as ‘retinopathy of prematurity’.
Tobacco’s toxins can damage the genetic material in sperm cells
Men who smoke have a significantly higher risk of developing impotency (erectile dysfunction) than non-smokers. Smoking also leads to lower levels of testosterone, sperm count and libido. Toxins found in tobacco, including cadmium, nicotine, benzopyrene and related by-products, can damage the genetic material in sperm cells.
Smoking causes wrinkles, even change skin colour
Smoking leads to a wrinkled skin, even changing its colour. The skin around the mouth usually gets wrinkled, and the skin around the eyes develops lines much faster than a non-smoker. Smoking causes narrowing of blood vessels in the outer layer of the skin providing less oxygen and nutrients necessary to maintain its collagen and elastin fibers, leaving it saggy.
Smoking leads to bad breath, discoloured teeth, build plaque and tartar…
The sheer number of problems smoking causes to your oral cavity should make you quit your habit rightaway. It increases the risk of developing gum disease (shifts the equilibrium of microbes in the oral cavity towards disease causing microbes, a leading cause of tooth loss). It also increases risk of leukoplakia or white patches inside the mouth. It delays healing process following tooth extraction, periodontal treatment, or oral surgery. And yes, oral cancer that tops it all.
Smoking makes your body more toxic
Increasing number of researches support that smoking suppresses our innate and adaptive immune system that helps our body to fight against various diseases. Also a smoker’s body is more toxic due to inhalation of toxic products into the blood stream, thus liver is stressed making body more prone to diseases. It is also found that a smoker’s body contains more auto-antibodies making it more prone to certain autoimmune diseases.
Smoking adversely affects wound healing
Wound healing plays an important role in the success of many forms of treatment and smoking is seen to have reversible but adverse effects on wound healing clinically. Among the many mechanisms that are responsible for delayed wound healing, few of them involve transient effect on tissue micro environment and prolonged effect on inflammatory cell functions.
Lung cancer? Think bladder, breast, pancreas, stomach… cancers too
Lung cancer is not the only cancer caused by smoking. Almost every part of the body can be affected. Your bladder, breast, stomach, pancreas, ovary, can get affected too.
“Come to where the flavour is”- doesn’t this statement by a favorite brand vaguely remind you of the story of a Pied Piper of Hamelin? How the beautiful music of his pipe became a reason of the unfortunate fate of his followers But what about the destiny of all those who still follow the pipe, even after knowing the fact that it will be a cause of the deterioration of their lives? Is it a deliberate self-destruction or thought-through suicide?
#1000Noes to quit smoking is a drive, started by Billion Hearts Beating for this year’s “World No Tobacco Day”. The principal intent behind the drive is to spread awareness amongst the smokers to think about their heart. The idea has been conceived to make a platform, where the two different worlds of Smokers and Non-Smokers will be shown, so that can vicariously help the Smokers to understand how smoking is coercing them physically and emotionally.
It is a well-known phenomenon that smoking is a remedy for everything to all the smokers. Smokers have a misconception that it’s an act of self-expression for them. They pay no heed to the harmful effects of smoking as they have a reason to use tobacco for almost every occasion, and sometimes to beat stress also. Smoking is a reward that smokers give to themselves as often as they wish, ignoring heart care.
We call upon everyone to be a part of this drive and support our vision.
Together, we could create ripples of change amongst smokers’ by coming up with reasons to burst their bubble of hallucinations. And also make them aware that smoking, heart disease & other consequences should not be ignored.
Taking the spirit further, Billion Hearts Beating gives an ultimate call to everyone, to let the message out that you have one good reason to quit.