administrator | Slice of Health

Author Archives: administrator

When to prioritize rest over working out

At 6 a.m you hear your alarm ring, you have 2 choices: Either put it to snooze and get extra sleep or get up and do your workout. Which option is the ideal one?

With limited hours in a day, it’s no big surprise that we regularly feel compelled to pick between rest and a workout for the few hours that we have to ourselves. Yet, for our wellbeing and satisfaction, one should get enough rest while fitting in workouts a few times each week between family, friends, work and all that is left of your other obligations. And there are other circumstances when it should be quite obvious that rest is better than a workout. Read on:

1. You feel like you have a cold: Follow the “above-your-neck rule” — if all your symptoms are above your neck (runny nose or sneezing), you can do low- to moderate-intensity exercise, but if your symptoms are below your neck (chest congestion, fever, etc.), rest.

2. I’m tired: Dragging yourself out of bed on these days is just counter-productive. Working out on these days puts your already stressed body under more stress and that is of no use at all! Light movement can be helpful in getting your energy levels up, but skip the high-intensity stuff.

3. I don’t even have time for lunch: There is always something left to do and sometimes you do not have that hour for lunch. But that does not mean you starve yourself. It definitely will not help you at your next workout. So take the time out and grab a bite of something nutritious.

4. My knee (or other body part) hurts: That’s a sure sign that your body wants rest. You will gain nothing from pushing yourself at this point; plus your injury will not heal itself! Do something light if you must, which doesn’t use that particular part of your body.

5. I work out hard every day: For your body to perform optimally and respond to the intensity of your workouts, you need to also give it time to recover ever so often. If not your body does not have the time to heal itself and you will tend to plateau

Reference:

http://www.huffingtonpost.in/entry/should-i-exercise-or-get-a-little-extra-sleep-ask-healthy-living_us_56464eebe4b045bf3def13ae

http://fitbottomedgirls.com/2017/02/when-to-prioritize-rest/

7 Things You Need To Know About Ovarian Cancer

The first step to fighting any illness is to understand it – and the best time to understand it is even before someone we know is diagnosed with it! Ovarian cancer is often referred to as silent killer because the symptoms are vague and many women are often diagnosed at an advanced stage.

As ovarian cancer is becoming more and more common among women today, here are 5 things you need to understand about Ovarian Cancer.

1. Get your symptoms checked with your doctor.

Some common symptoms are abdominal pain, bloating, feeling full too soon and always feeling like you have to use the restroom. While these are very common symptoms for other diseases as well, it is better to be safe and consult a doctor in case you find these symptoms very often.

2. Young women are rarely affected

Ovarian cancer does not affect young women – even when it does happen it is very exceptional and mostly women under 40 are safe from the disease.

3. Family history

If anyone in your family, especially a close family member has had ovarian cancer, the risk of you having the disease is significantly higher.

4. Regular gynecologic exams

Although there is not reliable screening test for finding out if you have ovarian cancer, regular exams by your doctor helps catch any symptoms early on and increase the chance of spotting it early on.

5. Maintaining a healthy weight

Overweight women are more likely to develop ovarian cancer as opposed to their peers. Maintaining a healthy weight reduces your risk by a significant amount!

6. Permanent birth control is protective

Tubal ligation or having your tubes tied and hysterectomy (removing uterus without removing ovaries) reduces the risk of having ovarian cancer by one-third.

7. Diagnosis early on increases survival rates

When ovarian cancer is diagnosed at an early stage, 90% of women are likely to survive than when it is diagnosed at a later stage.

Reference links

http://www.prevention.com/health/what-every-woman-needs-to-know-about-ovarian-cancer

Eat your way to mental well-being!

While there is no single diet hack to beat depression, there are some brain foods that lift moods and contribute to overall mental well-being. As tempting as it is to reach out for a tub of ice-cream when you’re feeling low, resist the urge and go for foods that contain:

1. Omega 3 Fatty Acids
Flax and Chia seeds, Soybeans and Fish have proven to be useful for brain development and helps reduce the effects of depression. It’s called the ultimate brain food for a reason!

2. Selenium
Many studies have linked depression to low selenium content in the body. Cod, Brazilian Nuts, Walnuts and Poultry give us the rich mineral content we need and the antioxidants in them help fight depression.

3. Greens
The importance of Kale, Spinach and other greens in a diet cannot be emphasized enough! They are the most nutrient-rich foods around. Popularly termed “Super foods”, they boost immunity and contain a number of vitamins. These vitamins appear to have the ability to reduce the high levels of homo-cysteine (an amino acid) associated with depression.

Adding these foods to your diet is important, but don’t forget to get the basics in place first:

1. Drink lots of water
Not drinking enough water can cause a chemical imbalance. Ideally, people should drink at least one and a half litres of water a day. Ensuring you have a few extra glasses of water helps keep depression at bay.

2. Reduce the sugar
Sugar spikes your mood and gives you a temporary high, but results in an inevitable crash when the results wear off. A roller coaster of highs and lows is always bad news for the brain.

3. Eat regularly
A good diet is not just about what you eat but also when you eat. Make sure you’re eating at regular intervals. Our body and brain needs this regular dose of nutrients and energy!

And remember, Nutritional Balance = Emotional Balance!

Tips to enjoy a safe run after dark

Are you an obsessive runner? Do you enjoy waking up in the wee hours and feeling that gust of wind through your hair? If you do, then we’re sure you will find this blog interesting and useful.

Most individuals run early in the morning or in the evening when the sun is down. So running in low-light hours is something that they are used to. However, being seen is totally different from being recognized as a human. For drivers on the road to know you’re there, you shouldn’t have to carry a hazard cone or a warning triangle. Here are a few tips to improve your visibility to vehicles:

1. Let your clothes do the warning: Ensure that the clothes you wear are as bright as they can possibly be. Wearing reflective gear in neon colors is even better.

2. Run against traffic: Headlights of vehicles on the road have to hit you so the driver behind the wheel knows you are there. This also helps you move your position on the road based on vehicles coming your way.

3. Ensure you run on well-lit paths: Every city has roads in residential areas that are peaceful. We tend to automatically oscillate towards them. Make sure you avoid these roads as they must be dimly lit and stick to the ones that have abundant street lighting. This would also help in avoiding untoward incidences.

4. Get your senses on high-gear: See, hear and anticipate vehicles, pot-holes; be aware of animals or other external stimuli and always be prepared to deal with anything. In the dark, with poor visibility, corners and turns can bring big surprises.

5. Obey traffic rules: From following the right-left-right rule in crossing roads to signaling which turn you are going to take, every rule that applies to vehicles should apply to you as well. This ensures a safe and stress-free run.

6. It’s more fun with a buddy: You won’t know how your 45 minute run finished and you will have help should you need it in the dark. Try to forma group and share milestones in your run routines.

6 changes to your daily eating habits

Almost every other day, we come across expert recommended tips and strategies to eat healthy. The underlying message in most of them though is to not lose your mind about it! A good starting point to healthy eating is as convenient as your own kitchen and the only other support you will need is some will power.

Here are 6 simple steps you can adopt every day to get on the right track to eating healthy:

1. Don’t ditch anything completely!
We all want what we cannot have, the most. Your body feels the same way too. Don’t deny your taste buds of a particular food or taste entirely. A little sliver of chocolate cake or a potato fry is ok to have from time to time.

2. Plan your meal through the day.
In a day’s meal, have a clear idea with regards to the portions of nutrients you are allowed. Even if you can’t avoid a high carb meal during lunch, you know that your evening snack and dinner should have your day’s protein.

3. Bland is boring!
Food that is bland and boring can make you repent going down the healthy road altogether! Jazz up boiled veggies with chilli flakes or make a sauce of your own to brighten up your salad. Remember, it is also about pleasing your mind; not just filling up your tummy.

4. Prep and Store
If you have a diet plan in your head for the rest of the week, it would help to ensure you have all the supplies in stock. Prepping in advance will enable quick cooking thus saving on those ‘I’m lazy’ snack binges. Investing in a good set of containers would also aid in this process.

5. Eat snacks from a bowl, never from the pack.
If you must snack, research shows that when you eat out of the bag, your brain doesn’t know when to stop. These days, foods are packaged and marketed to make you buy more. When eating straight out of the bag, you run the risk of eating more than you should. Use a plate or bowl instead to measure your portion size.

6.Whole foods over processed, any day!
Try to stick with eating whole foods (grains, beans, fruits) or foods you’ve made yourself. Though sometimes they may have more calories, you will definitely be getting more nutritional value than what you’d be getting from processed alternatives, which usually have loads of extra salt, preservatives and gluten.

The Exercise Prescription

You are probably wondering how exercise can help boost your mental health…..

There are a lot of benefits of exercising – You stay fit, lose fat and as a result you look and feel better!

However, there is one more reason to exercise. Did you know that exercising can be one of the best things that you do for your mental health?

Here are a few ways in which exercise can help boost your mental health

1. Stress Reduction

Exercise is a great stress buster! Yes, it is difficult to plan your day and find some time to exercise but once you do and you are done with your workout you actually feel a lot lighter. Exercise is proven to reduce stress and boost the minds ability to deal with pressure.

2. Releases Endorphins

When you exercise, your body releases endorphins which are also commonly known as the happy hormones! Needless to say these hormones put you in a good mood and make you feel happier. In case you are suffering from depression or anxiety or just going through a tough time, exercise might just be the best mood-lifter.

3. Increases Self-confidence

Working out helps you to maintain great posture and look your best self. As a result of this, you start to become much more confident in every sphere of life and this automatically boosts your mental health.

4. Prevents cognitive decline

When you exercise, your body releases chemicals that help prevent your brain against cognitive decline. As surprising as it is, working out means that your mind stays sharper even as you grow older!

5. Helps control addictive behaviour

Exercise can be an excellent positive addiction – Are you one of those people who now feel that your day is incomplete without a great workout? You just might be on the right track! When you regularly exercise, it helps cut out cravings and helps you from not falling prey to any addictive behaviour.

References

http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise

5 Things Your Skin is Trying to Tell You

Despite skin being the largest organ in our body, it is also perhaps one of the most ignored! Agreed we use expensive creams and serums to make sure our skin shines and glows but are we actually paying attention to what our skin is telling us about our health?
If your skin is showing any of these symptoms, it might be reason for you to make some changes or consult a doctor.

1. Dry Skin
Dry skin does not just mean that you need more moisturizer – dry skin can also be because you are not getting enough water! In some cases, dry itchy skin can also be a sign of more serious skin diseases and it is best to get this checked.
2. Chin and Jawline Acne
Chin and jawline acne for women maybe a lot more worrying than just preventing you from having clear skin – this acne could be an indicator of some hormonal imbalance or a symptom that you have PCOD. Adult acne is also caused when you are really stressed and some lifestyle changes can definitely help fix this!

3. Unusual hair growth on skin
Facial hair on your skin is definitely a pain but make sure it is not a symptom of PCOS! Genetics and hormones definitely play a big role in hair growth but if you also have other symptoms of PCOD like not losing weight or irregular periods, the hair growth on your
skin might be pointing to some other problems.

4. White patches
If you find small white patches appearing on your skin it is best to get it checked with a doctor. Do not ignore these patches because they are linked to a number of disorders and could also be a condition called Vitiligo that affects the pigment of your skin.
5. Dark skin under your eyes
Dark skin under your eyes and puffy eyes can be something as simple as lack of sleep – However, if this is not the case it could also be that you are not getting enough nutrients or drinking water.

References
https://www.bustle.com/articles/182434-11-things-your-skin-is-trying-to-tell-you-about-your-health

Think Global, Eat Local

Whether someone told you that exotic strawberries make a great snack or that it is important to get your everyday intake of mushrooms or some imported broccoli – pause and think!

Yes, there are different food items with different nutritional properties but here is the catch – it is definitely a lot better to eat locally grown food. It does not matter how “healthy” or how “exotic” people claim some foods are – make sure you are not eating food that has travelled far and has been preserved with chemicals!

In case you have difficulty remembering this tip, always remember – Think Global, Eat Local!

1. Flavour

Locally grown food is full of flavour because it has been picked fresh when the time is right and has not been harvested way earlier so that it can be shipped. Sometimes local stores have produce that are just about one day old in stock and there is nothing healthier than this.

2. Eating local means eating seasonal food

We all wish to eat mangoes all year long but eating local food means you are eating good flavourful food that is meant to be eaten for that particular season. This not just means you are eating fresh but also means that you are eating in sync with the environment around you!

3. Nutrition content

Shorter time between harvest and cooking means that your food has more nutrients! Food that has been shipped from abroad has sat in delivery counters for too long and possibly has too many preservatives that can harm your health.

4. Safer food supply

The more steps you add in the distribution channel between foods being produced and consumed, the more the opportunity for the contamination of food. As long as you keep this cycle short, you are ensuring that you get healthy food!

5. You can stay more aware

If you are purchasing and eating locally grown food, you can always find out more information about how it is being grown. You can interact with the producers and find out more about the farming practises to ensure that you are not consuming something is dangerous for your health.

References:

http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods

5 Everyday Exercises

“I don’t have time to exercise!!”

How many times have you given yourself this excuse? As much as we all love to evade workouts, it is also true that sometimes we honestly do not find time for it.

It could be because work is getting the better of you or just that there are so many social obligations that you have to attend to. It doesn’t matter what the reason is, here are 5 simple exercises you can do every day to keep yourself fit.

1. Plank

Holding a plank in the correct position works your abs and thigh muscles well. Look at the picture and make sure you prop yourself on your elbows, forearms and forefeet. As you progress, you should be able to hold your plank longer and make sure you are breathing normal as you are doing this.

2. Push-Up

A good push up starts with a plank in a perfect position – once you have gotten the plank right, push yourself with your arms and it gives enough exercise to your arms and abs. It does not matter if you cannot do a push-up – Try to keep your knees bent and do a push-up. A bent knee push-up is good enough for a start!

3. Squats

There is nothing like a good squat in perfect form to give you a nice workout – It is all about the balance! Keep your feet shoulder-width apart and stand on your soles. Now, try squatting as though you are sitting down on a low imaginary chair.

4. Jump Squat

A jump squat is just a simple variation of the squat. Start by getting into a squat and once you are completely in a squat, jump and make sure you land yourself back into a squat. Do this as slowly as possibly without giving too much pressure or hurting your lower back.

5. Abs Exercise

As you lie on your back, raise your arms up. After this, slowly raise one of your legs and bend at your knee. Use your left arm to touch your left leg and your right arm to touch your right leg. Alternate the legs and do 15 reps on each side.

References:

https://brightside.me/article/seven-simple-exercises-that-will-transform-your-body-in-just-four-weeks-82255/

www.popsugar.com/fitness/How-Do-Jump-Squats-994573

Cancer does not have a face until it’s yours or someone you know!

We have all heard a lot about cancer and the impact it can have on someone’s life. We have heard stories of survivors, stories of those who fought and stories of those who have lost to the disease.

However, one question that we all constantly have is “How do I support someone who is diagnosed with cancer?” Our intentions maybe in the right place but sometimes we don’t know where to begin or how to approach the person or how to actually help them out.

On World Cancer Day, let’s make the lives of the ones we love who are diagnosed with cancer a little easier by letting them know they are not alone – Here are ways in which you can support them!
1. Deal with your own feelings first
It is incredibly hard to realize that someone you love and care about is diagnosed with cancer – first pause and reflect on how you are feeling because the last thing that you want to do is overwhelm someone who is already going through a lot.

2. Learn whatever you can about the diagnosis
Understand what exactly it is that they are going through – talk to the doctor if you can, read about it or talk to other people who might have information. It is not advisable to push the person diagnosed for more information as they may not want to talk about it.

3. Always ask permission
Whether you want to visit them, or bring some friends over or even accompany them to the hospital make sure you first ask them if they are completely okay with it before doing it. Do not go over there uninvited because you never know what they are going through at that point.

4. Plan your schedule
Make sure you are flexible with your schedule so that you can take time out whenever they need you.

5. Don’t treat them differently
Remember they are a person before a patient – do not keep constantly talking about medication, hospital and diagnosis! Treat them like how you would treat them otherwise and remember that it is the best thing you can do for someone who is fighting Cancer.

« Older Entries Recent Entries »