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Run for good health!

Cardiovascular exercises are one of the foremost forms of exercise that your body needs, both, to keep fit, and to stay in top shape and good health. While for most people, this is achieved through a session at the gym or in the pool, there is a cheaper option that is just as good, if not better – and arguably, has the potential to rank among the best forms of exercise around. Running is simple – you need a good pair of shoes, some comfortable clothes and some space on the street or a park. Running everyday will keep you healthy and fit – but it really is your best investment for your health for the following reasons:
• Running is highly efficient as an exercise simply because it burns calories. Adding intensity to your run through slopes and inclines, rough and tough terrains and increased durations can help you stay healthy and lose all those unnecessary and empty calories that your intake may be piling on you.

• Running helps influence weight loss, especially with the right kind of intensity and time duration, and the manner in which your body responds to running. It is a good tool to help keep your muscles supple, and when the metabolic rate rises, helps it burn all that excess fat.
• Running helps keep your heart healthy and supple. When you do intense cardiovascular exercises, the heart rate rises. When the heart rate rises, there is an automatic increase in the amount of blood pumped, and this spike in the pumping of blood helps increase the supply of blood to the body’s organs, and helps reduce bad cholesterol, thus keeping the heart healthy.
• Running can also boost your mental health significantly, since it helps keep you buoyed, happier and in good spirits, while also helping you reduce your stress levels and improve poor memory. Studies link regular cardio exercises like running to reduce the risk of Alzheimer’s and dementia related illnesses.
• It is cheap, convenient and easy to do at whim, for all you need in order to run is yourself, a good pair of shoes, some comfortable clothing and some open spaces.
• Running also helps you get rid of toxins in the body, because it breaks your body out into a sweat, that helps release all the toxins from your system.
• Running is good for the skin – all that sweat and toxin in the pores are sent packing, and your skin is free of acne and blemishes.

References:
http://www.indiatimes.com/health/videos/14-reasons-running-is-the-only-exercise-you-need-to-stay-fit-243999.html
http://greatist.com/fitness/30-convincing-reasons-start-running-now
http://www.indiatimes.com/health/tips-tricks/6-reasons-why-running-is-the-best-workout-for-you-241614.html

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Tips to Reduce Water Retention

Fluid or water retention occurs when the body cannot get rid of excess water. It may cause swelling in the legs, ankles, feet & abdomen. It is mostly commonly caused by pre menstrual syndrome in women, too much salt in the diet or by certain medication. Not drinking enough water can also be the reason. The less you drink the more you retain it. Or it could be a sign of serious illness like renal disease for which you will need medical intervention

Tips to reduce water retention:

Drink Plenty of water– One simple thing that you can start with is to drink plenty of water during the day. At least 8 glasses is mandatory. Try to drink more of it during day & less in evenings
Eat diuretic foods like beetroots, cabbage, cucumber, watermelon, carrots etc. Ginger tea also makes an excellent diuretic. Simply boil 2 cups of water add an inch of crushed ginger & simmer till it is reduced to 1 cup. Let it sit for 5 minutes, Strain & sip.
Reduce your salt intake. An average Indian consumes 9gm of salt where as WHO recommendations are of 5 gm. Excess salt causes water retention, so gradually cut down on salt especially during the evening & night. Also cut down on salty foods like pickles, chips, namkeens, salted peanuts & popcorn.
Consume more Vitamin B – Vitamin B₆is known to reduce water retention related to PMS. Bananas, Brown rice, fish, avocados, spinach etc., are good sources of Vitamin B₆. Vitamin B5 & B1 are found in milk, milk products, fresh fruits & vegetables. These nutrients are easily lost in cooking & preparations of food, so taking a supplement is good idea.
Increase the intake of Minerals – Magnesium, potassium & calcium also reduce water retention. Potassium maintains sodium balance in body. It is found in Bananas, white beans, coconut water & mushrooms. Magnesium is found in nuts & seeds like pumpkin seeds, sesame seeds, almonds etc., & are usually effective in PMS related retention. Milk & milk products are rich source of calcium.
Exercise – Sweating during exercise removes excess water. Exercise improves blood circulations & also helps in maintaining hormonal balance, thus reducing water retention.
Keep your feet elevated if you tend to stay seated continuously for hours.

http://infinitydietclinic.zest.md/blog/heart-health-series-796325

The Author, Dietician Shail Yadav, has 6 years of rich experience in the field of clinical nutrition and has worked in Multi specialty hospitals like Paras hospital Gurgaon. She’s had the privilege to work in ITBP (Indo Tibetan border police) in special medical attachment unit as a consultant dietitian. Trained in the field of Nutrition from one of the premier institute of north India i.e. PGIMER (Post Graduate Institute of Medical Sciences and Research) Chandigarh. She now lives in Chennai & hopes to bring a positive change in others lives through her knowledge and experience.

Picture Courtesy : http://theshawnstevensonmodel.com/

Bring that Iodine level to normal!

One of the most commonly occurring deficiencies globally is the deficiency of Iodine. According to the World Health Organization, over 2 million people may be iodine deficient – with about 50 million among them suffering from serious symptoms of iodine deficiency, such as damage to the brain. The tendency towards this deficiency is expected – because of the lack of minerals in the soil, the infusion of pollutants into the soil and the poor intake of healthy food.
As a nutrient, Iodine is essential for the functioning of the body. It is primarily important for pregnant women, unborn babies and young children, most. However, it is a universally required ingredient that is necessary for all people in general. Symptoms and issues associated with the lack of iodine are:
– Autism in young children.
– Improper functioning of the thyroid gland, which results in goiter
– Depression
– Anxiety disorders
– Foetal hypothyroidism
– Brain damage
– Slowed brain function, especially during the gestation period of pregnancy
– Slowed Metabolism, which can lead to a weakened capacity to bio synthesize food into nutrients that are usable
– Sluggishness in general
– Weight gain
– Constipation
– Lowered levels of immunity, thereby leading to being vulnerable to more colds and flus
– Cysts
– Fibrocystic breast diseases, and some studies suggest that there is a link with breast cancer.
– Heaviness and soreness in breasts particularly around menstruation
– Weak organ function or compromised organ function, or perhaps, organ failure.
Iodine deficiency is not difficult to treat – all it takes is the imbibition of iodine through one’s everyday diet – and the best way to do this is to indulge in enough salt in your everyday intakes. Some of the other ways to increase iodine intake would be to have dried seaweed, cod fish, yoghurt, turkey breast, navy beans, tuna, eggs, baked potatoes, strawberries and cranberries.

http://humannhealth.com/

First Step to Fitness

Tell me if you relate to this story:
You used to be active in college. Weight and fitness were never really a problem. Then you got married/ got responsible/ had children and piled on a few pounds. It wasn’t a big worry; you still could fit in those pants. Parties with friends meant a few extra glasses of drink and maybe a tub or two of dessert, you needed new clothes anyway. Life went on, you got older and suddenly you notice that there is a fat person in every one of your pictures.

What do you do now? Run like the wind till you no longer feel guilty about eating? Hire a nutritionist? Join every class listed at the gym near your place? Starve?
If you think you need to do any of these, let me kill the suspense and tell you how it end- in more weight gain, more unhappiness and a vicious binge-eating cycle that will ruin your chances at fitness all together.

Why?

Because the reason you’re unhappy with your weight in the first place is because you didn’t keep it simple. Your life is complicated, your job is complicated, having kids is complicated and you cannot really control these factors much. But you can keep your fitness simple. Complicating that will only set you up for failure.

When things get difficult, simplify, but stay consistent. Here’s how

1) Set goals which are achievable.
Baby steps. Promise to run/walk a mile a week. If you do more, great, if not, no problem, 1.6 km only takes 20 minutes and you have a week to get it done. Sounds too simple? Yes, that’s sort of the point. Start there. Add slowly

2) Strength train for 10 minutes a day
You don’t need a gym to do this. Set a clock to count down for ten minutes and repeat this sequence as many times as you can in that time:
10 Squats
10 Push-ups
10 crunches
It’s that simple.

3) Keep your nutrition simple.
You already know that cookies and fries are junk. Start by eliminating only the obvious stuff. The more complex macros can come after you’ve successfully simplified your life for at least 4 weeks.

That’s all. Some of us may have a longer journey ahead than others and we all need to start somewhere. So start by simplifying. We can complicate things slowly, when you’re ready, in the weeks to come.

The Author, Jyotsna John, is a fitness enthusiast who turned her passion for fitness into a full time career. She has travelled to UK and the US and studied a lot about fitness while she was there. She has a list of certifications, and is currently a trainer at The Unit, in Chennai.

Picture Courtesy : http://s.wsj.net/

How Exercise Help Keep Alzheimer’s at Bay

According to the latest research studies, an abnormal build-up of fat cells in the brain may cause and accelerate the progression of Alzheimer’s disease. The research that was conducted by a group of Canadian researchers concludes that the accumulations of fat droplets in the brain has a tendency to trigger the development of Alzheimer’s disease, which automatically offers some clarity in the direction of research to address and cure Alzheimer’s. According to the World Health Organisation, over 47.5 million people worldwide have Alzheimer’s disease or some other type of dementia. And yet, despite decades of research, the only medications currently available treat the symptoms alone – so this new path breaking research process clarifies a lot significantly.

Handling Alzheimer’s medically, and preventing it medically has its own obvious limitations – science shows that there are routes to only address the symptoms, rather than the disease, its genesis or causes itself. To this end, there are some preventive means with lifestyle choices and alternative means that can be put to use to keep Alzheimer’s at bay. Some of these include:

– Keeping your mind active throughout – do a crossword puzzle, a sudoku puzzle or a quiz, or anything that lets your brain exercise, think, question and look through ways to stay exercised and active. There are loads of trivia and puzzles online, and the simple task of keeping sometime of the day aside to do this is a great way to keep your brain in shape.
– Exercising physically on a regular basis – the process of exercising releases something called feel good hormones, which allows your body and mind to stay on an emotional and mentally healthy path.
– Turmeric is a good brain food, for it has plenty of anti inflammatory properties that can help keep the brain cells sharper and stronger to ensure good brain health.
– Doing Pranayama and Yoga, as they help keep the body stress free, and allows the comfortable circulation of blood to the brain while allowing the mind to relax with the right amount of oxygen supply it needs.
– Meditating regularly, in order to de-clutter the mind and to calm the brain down from all its stressing and anxiety.
– Eating Dark chocolate, for it is known to improve memory by 25%, and comprises a good composition of nutrients that helps keeps the brain sharp.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/Fat-build-up-in-brain-may-trigger-Alzheimers-disease/articleshow/48709711.cms
http://www.yogajournal.com/meditation/benefits-yoga-meditation-alzheimers-dementia/

Photo Courtesy: http://alzheimersnewstoday.com/ and .newsucanuse

Shahrukh Khan Workout and Diet

Whether it was in his first brush with his six pack abs in Om Shanti Om, or in his continued perseverance at keeping that athletic frame intact all the way through to his recent magnum opus – Happy New Year, Shah Rukh Khan continues to remain among the set of actors for whom good health and fitness matters significantly. The actor believes in mindful eating, well thought out exercise regimens and properly structured fitness programs. Here are a couple of leaves from his book:

– He follows a strict diet that comprises low carbohydrates and high protein, which helps keeps his health in order.
– The focus on proteins includes relying on protein rich foods such as non fat milk, skinless chicken, egg whites, legumes and lean cuts of meat.
– He makes it a point to control fat in his diet. In his cooking, he tends to choose grilling over frying and avoids dishes that are made with oil and butter.
– He makes it a point to take protein drinks after his workouts.
– He makes it a point to avoiding sugar and refined grains. He tends to avoid all refined grains including white flour, white breads, rice products and sugar.
– His diet comprises some amount of whole grains, in the form of whole wheat toast with eggs and chicken sandwiches.
– His diet also comprises many kinds of plant based foods. Most of his dishes are filled with vegetables, which tend to become his primary source of carbohydrates, essential vitamins and minerals to his body.
– Instead of sweets, his meals are filled with fruits. Since fruits are high in simple carbohydrates, he swaps sweets with fruits, as they can be perfect substitutes for sweets.
– He also makes it a point to drink lots of water in a day, some non fat milk and fresh, unsweetened vegetable juices.
– His workout comprises 100 push ups, 60 pull ups, half hour of lifting weights for abdominal muscles; strength training only four times a week, resting one day in between and 30 minutes cardio exercises like jogging, running and cycling. He makes it a point not to train his abs for more than four times a week with one day rest in between.

References:

http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Shah-Rukh-Khans-5-step-diet-secrets-revealed/articleshow/48614973.cms

Shahrukh Khan Workout Routine & Diet Plan

http://www.thehealthsite.com/fitness/shahrukh-khan-fitness-and-diet-regime/

Picture Courtesy :ytimg.com and http://workoutinfoguru.com/

Keep that Iron up!

One of the world’s most common nutritional deficiencies is iron deficiency, which leads to a condition called anaemia, where there is a low level of haemoglobin. It is also one of the earliest kinds of nutrient deficiencies. Iron is one of the most important nutrients for the functioning of the human body, and for its continued and healthy sustenance. It is a vital nutrient that assists the body in the production of red blood cells and in assisting in the transportation of oxygen to all parts of the body – without iron, the blood cannot take oxygen to the body, which can lead to organ failure and disparaging effects on the health of an individual. When also assists in reducing the extent of carbon di oxide in the body, while also assisting in the conversion of blood sugar into energy. Iron is a vital element for the able functioning of the human body, and to keep anaemia at bay.
When there is anaemia, you might suffer from shortness of breath, dizziness, cramps and even weakness in the body, not to forget low immunity. Dealing with anaemia is not difficult: all you need to do is to include more iron in your diet. Here are some of the foods that can help you incorporate iron in your diet:
– Enrich iron supply in your body by eating organ meats, specifically liver, heart and kidney. It is scientifically proven that these meats are rich in their iron content, along with vitamins, amino acids and other minerals. They are avoidable for pregnant women, though, given that they come with high cholesterol.

– Seafood is also a very powerful source of iron that can enrich your body with sea salts as well.
– Meat, eggs and chicken – i.e., poultry in general, are very rich sources of iron. They are easily ingested and synthesized in the body when consumed.
– For vegetarians, the best sources of iron are dark green leafy vegetables that include spinach and methi, or fenugreek. Beetroots, peas and beans and legumes in general come a close second in the amount of iron they contain.
– Dry fruits, specifically ones such as raisins, dates and apricots are good sources of iron for the body, and are also healthy options.
– Nuts and seeds, such as almonds, pistachios, walnuts, sunflower, pumpkin and sesame seeds are also delicious sources of iron.
– Some foods such as flattened rice or aval / poha, jiggery and sweets such as chikkis and till laddus are rich in iron sources.
– Legumes and pulses such as dal, rajma, soy, kabuli channa, moong, toor and their sprouted beans are rich in iron, as well.
Most often, non-vegetarians have a greater advantage over vegetarians when it comes to iron and inclusion of iron in their diet. For vegetarians, the key is to get their bodies to absorb more iron than anything else. The best way to do that is to ensure that the consumption of Vitamin C and Folic Acid be included alongside iron, so that the absorption of iron into the blood stream is at a higher rate. For those with chronically low iron content in the body, the best bet is to have iron supplements in the form of tablets – but this should be done only after being tested and under careful medical supervision.
References:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Top-18-iron-rich-foods-to-boost-haemoglobin/articleshow/20777602.cms

Picture Courtesy: http://www.donateblood.org/ and Flickr

Men Too Can Feel This Way

A lot is said and done about women and depression, but what about men? It affects them as much or more than it does women. At least that’s what I see in my practice. Men come in with presenting issues like anxiety, stress, and lack of interest in sex, erectile dysfunction, anger management concerns and a host of other problems. Rarely ever do they state depression as the reason for them coming to consult me.

A session or two, and the client soon discovers that his presenting problem is a symptom of an underlying disorder – mild or moderate depression. Your local physician can prescribe medication for depression, but that’s not a route one wants to take without trying other modes of treatment. Studies show that medication does not guarantee cure from depression. It helps you to cope with the chemical imbalance in your brain, but can also lead to dependence. Which is not something to look forward to because of the side effects that eventually start showing.

Today’s research shows that Cognitive Behavioural Therapy works well with mild depression. This is also true with moderate and severe depression when it is clubbed with medication, but more on this later. First, how is depression in men different from depression in women?

To begin with, depression in men is serious. One, because men are less adept than women in recognizing the signs of depression they are suffering from. Even if they are aware of them, a sense of denial does not permit them to acknowledge the signs. This is because to them it isn’t a manly disorder to have and shows them as weak and unable to handle the stressors and strains of everyday living. Two, this keeps them from talking about it or seeking help, further compounding the problem. And thirdly, depression in men if left unchecked and allowed to take over their life can eventually lead to suicide. While women mostly attempt suicide, depressed men most often complete the task (men are four times more likely than women to commit suicide).

Remember, there are no feelings of sadness involved in depression. It is all about an overwhelming sense of helplessness, hopelessness and worthlessness that simply doesn’t seem to go away no matter what you do to try and lift your mood. And this spills over into your daily living. No more do you have any interest in daily activities like eating, sleeping, exercising, working, having sex and so on and so forth. So much so, there is a loss of appetite, weight change, increase in reckless behaviour, unexplained aches and pains (usually involving the back), concentration problems, self-loathing, anger and irritability at loved ones and a dip in general energy levels.

Interventions offered:

As a professional counselor I, first and foremost, let my client know that being depressed is not a sign of failing masculinity. In no way does it mean that they are not strong and in control of their emotions.

Next it is my job to challenge them. Challenge their Negative Automatic Thoughts (NATs). NATs can predispose you to faulty behaviour and further compound your low mood. So my role is to allow my client to consciously stop in his tracks when he feels a NAT creep into his head. Then he is encouraged to put it down on paper and ask himself what the NAT does to his behaviour and emotions. Once he becomes conscious how dysfunctional thinking has made him act in an inappropriate way he understands better why he feels the way he does. And begins to challenge his negative thinking habit.

I also strongly urge my male clients to put off making important decisions for a while. I remind them to not expect miracles overnight. There will come a change in mood, I assure them, but surely not instantly. My clients are encouraged to exercise daily. To get enough sleep everyday-neither more nor less and to eat many, regular but small, meals through the day.

We have it in us to adapt, change and self-actualize. So why stay depressed when help is at hand. Get empowered to deal with depression. Allow CBT to help you help yourself.

– Sunitha Menon,

Psychologist & Care Provider at SeekSpark.com

The Author, Sunitha Menon, has specialized in Cognitive Behavioural Therapy, from Swinburne University of Technology, Australia. She is currently a Psychologist & Care Provider with seekspark.com

Life through the Optimistic Lens

Looking ahead in life is one of the most important thing – for life keeps moving forward and there is a need to keep up with it. Becoming optimistic in life can be a challenge for many. Not everyone has the natural inclination to keep hope alive despite all the lemons that life throws at you. For some, even the task of nursing an ambition might feel challenging. Pessimism is a very common occurrence in many cases, and a lot of people tend to have to deal with it. As much as a challenge that it is, pessimism can be overcome with some effort on part of the person nursing this tendency. Here are some ways to build confidence:Love yourself and accept yourself as you are. Half the time, we battle with our own identities and lose ourselves in our negative perceptions about ourselves. When you accept yourself, you tend to look ahead with a sense of inner calm and peace, knowing that things are going to be good, no matter what.

Don’t avoid doing something because you feel pessimistic about it, or its outcomes. When you avoid something, it reinforces your negative feelings towards it, and doesn’t allow you to escape the pressures of attending to something that still needs your attention. By force, you will be obliged to attend to obligations – and avoidance many times sets a precedence of inability. If you do something with a negative attitude or a mindset, you wind up doing it badly.
Don’t guilt yourself into optimism – you should be sensitive to others who are worse off, but you shouldn’t tell yourself that because someone is worse off, you have to feel guilty about being optimistic.
Indulge in meditation and breathing exercises that help you de-clutter your mind and de-stress. Breathing deeply helps you ease out the tensions that run in your mind and eases out the anxieties you feel. This way, you tend to look at things with a clearer mind.
Surround yourself with people you trust and feel comfortable with. Never allow other people’s negativity to bog you down, as it only augments your anxiety. Allow yourself the luxury of believing in yourself. Self-doubt plagues everyone – it is but natural. But don’t let it overwhelm you.
Maintain a journal and ensure that you write out your thoughts and issues on your mind so that you have a route to vent.
Avoid taking to substance abuse such as cigarettes, caffeine and drugs. While some may claim that it makes one feel better, it is really damaging to your body and mind.
Don’t hesitate to take professional help when it gets too much to bear. Anxiety can be treated with counselling and cognitive behavioural therapy (CBT). A professional who intervenes to help can assist a person’s thinking and help them find direction and a way out of anxiety.
Indulge in some me time, and give yourself a chance to take a break and unwind by doing things you enjoy most. In a day, make sure that you have at least an hour for yourself.

References:

http://www.mindbodygreen.com/0-21147/how-to-be-optimistic-even-at-rock-bottom.html
http://greatist.com/happiness/how-be-optimistic-about-everything

Picture Courtesy: amazonaws.com

Keep your late night snacking at bay!

Ways to Snack healthy in the witching hour

The usual rule is that you should not be eating anything after 8:00 PM if you want to stay healthy and keep obesity at bay. And yet, who says that your stomach conforms to the demands that your schedule and erratic sleeping hours put on it? The fact is, work and study can keep you awake for long, making you put in a lot of effort to keep the best of results coming. With all that hard work, you undoubtedly will feel hungry in the wee hours. So how do you indulge yourself, while staying healthy? Here are a bunch of healthy snacking for you to opt for, while snacking at midnight!
Why do cravings occur and how can you keep them at bay?

Cravings for food at night happen for a large number of reasons. Here are some of the reasons why this occurs and what you can do to settle these cravings:
• The foremost of these are that your last meal might have been too early. If you know that you are going to stay up for a while, don’t eat an early dinner. Try to keep a late dinner, so that you don’t eat again at night.
• You might also be dehydrated, and your cravings will kick in because of that. Keep yourself well hydrated through the day, and make sure that you get at least 4 litres of water in a day.
• Not having anything to do when you stay up for long hours may also result in boredom, which can lead to cravings. Make sure that you stay up for a purpose, and not to do nothing, or to just veg out before the television.
• Sometimes, Low salt or sugar levels can make you seek out something to eat late at nights. Always make sure that your intake through the day is balanced and well stocked on all the requisite sugar and salt levels.
• Another common reason is the lack of protein in your body. Make sure that you have a good amount of protein that will help ensure that you don’t have any cravings.

Eating healthy late at night:
– Salad sticks are clever and healthy snacks to keep in tow for long nighters. Sticks of cucumber, zucchini, carrots, radishes and beetroots are light and do not impinge on your health while they fill your stomach just as well. Cut up all these vegetables into sticks, and keep some good hung curd, or light mayonnaise around, so you can use them as a dip.
– Fruit cubes are also a smart and healthy snacking option in the middle of the night. Although most people might argue against eating fruits, light options like watermelons and bananas are a good option. Chopped fruits left in the freezer double up as a smart little ice cube full of flavour and nutrition.
– If you have a sweet tooth and your cravings are centered towards sweet stuff that fruits can’t satiate, Dark Chocolate is a smart snack to have at midnight. Since dark chocolate is low on sugar and high on cocoa, it is actually healthy for you because it can keep your stress low by lowering your blood pressure and also help improve your mood.
– Tofu and Paneer sticks are a wise snacking option. Rich in proteins, the snack will help you boost your recovery while sleeping, if it is eaten late into the night. It also helps you feel full, although it could be a little heavy on the stomach to process.
– On occasion, you can enjoy some ice cream, but in moderation. Ice cream can be a high calorie snack and is least recommended, but a little bit can fill you up just as well. If you would rather not opt for ice cream of the regular kind, you can have frozen bananas and frozen berries on the go.
– Jasmine and Chamomile Tea is an ideal midnight snack for people who have insomnia and are not able to eat. Brew a bag full in hot water, and you will sleep as soundly as a baby, if not more.
– Nuts, especially almonds, walnuts, peanuts, cashews and pistachio seeds are good to indulge in at midnight. Roasted pumpkin seeds and channa dal are also comfortable bites to nibble on. Since they are rich in salts, they keep you de-stressed and help you unwind at night no matter how heavy your workload may be.

References:
http://www.thefitindian.com/19-healthy-late-night-snacks-to-control-craving/

14 Yummy Easy-To-Make Midnight Snacks For Night Owls

Picture courtesy: http://fruitguys.com/

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