Simple Eating Habits to Improve and Sustain health

For a happy and peaceful living, food, as they say, plays a major role. Food sustains our life and gives us the energy to do the most important things in our life. The kind of food that we have determines what we are to an extent. Taking good food promotes both mental and physical health.

With obesity on the rise, there is a need to look at alternatives to our usual diet habits. Weight gain is on the rise in cosmopolitan cities such as Delhi, Gurgaon, Mumbai, Chennai, Bangalore, etc due to the sedentary lifestyle of the population in these cities. As a result these cities are also reporting increase in lifestyle diseases like diabetes, hypertension, cardiac diseases etc.

Doctors and Dieticians today are suggesting ways to improve overall health of individuals by planning healthy diets that includes diet rules to be followed and kind of exercises to be taken up. Exercises such as cycling, swimming, yoga, weight regimes and diet pattern are some of the alternatives that individuals can look at when on a weight loss program. Although Weight loss programs and exercises differ from person to person depending upon criteria such as height, weight, lifestyle, health problems, sex etc. But following some of the simple but effective rules suggested by Doctors and Dieticians can go a long way in improving our overall health and aid in healthy living. Although we have been hearing these rules since young age but we forget applying them and as a result fall sick more often. As a precautionary measure to avoid any food contaminations and viral or bacterial infections one of the foremost rules is to clean our hands and other body parts which are exposed to the outside world before having our meals.

We must also take good care of how we eat our food. The preparation as well as the ultimate consumption is also important while having food. Dieticians suggest people to restrain themselves from talking while taking food. There are chances that food might enter trachea or windpipe

   Avoiding TV while having food is another important rule suggested by Dieticians. Taking food while watching TV is not a good idea because people end up eating more as concentration is more on the TV than on the food. Hunger is related to what we see with our eyes. When we do not see the amount of food that we eat, we end up actually eating more. This works like an illusion. Our brains are fooled to believe that we did not eat anything while watching TV.

Chewing the food thoroughly is also an important step in taking food. One can get the best taste of the food only when it is chewed thoroughly. Big, unchewed food particles are hard for the acids in the stomach to digest. If the majority of the food that we eat is not chewed properly, then we would not get the nutrients properly. Food such as meats must be chewed thoroughly so that they are digested properly. Chewing is also good for the gums as the jaws will work hard. This also promotes blood circulation in mouth.  

Eating un-fried food with low calories and avoiding junk food like burgers, colas etc. is another recommendation – Foods with low calories include whole wheat, vegetables, sprouts, cereals etc. These are best for obese people who want to lose weight. These foods promote internal health as well.

If followed religiously, above listed simple rules can go a long way in improving and sustaining health of individuals.

Weight Loss for Women – A Dietician can help

For women feeling good is synonymous to looking good! And the bane of looking good is that ogre of increasing weight. It is rarely that a woman is satisfied with the way she looks and with her weight, whatever it may be. There is that nagging feeling of insecurity and weight loss is a subject for constant consideration.

Health and Weight Loss

Drastic methods of weight loss like unsupervised fasting, bulimia, fad diets like Atkins No-Carbs diet can be very dangerous to health and leave you looking haggard and tired instead of young and vibrant.

If you feel that you are over-weight or your thighs and hips are not as slim as you would like them to be inspite of regular exercise and a controlled diet, you should consult a good dietician before going on some fad diet or taking some diet pills or buying some extraordinary gadget that will make you slim in a jiffy! Keep away from instant remedies for they cannot give enduring results.

A good dietician will be able to find out whether you really are a candidate for weight loss or not. A trained dietician can advise you about how much you should lose and how you should lose it. By following the directives of an experienced dietitian, you can maintain optimum weight and feel healthy.

Checklist of a Dietician

There are many factors that a dietician considers before planning your diet and activity specifically for you. The following are some of them:

  • Your weight with respect to your height and age.
  • Thyroid and other hormonal deficiency
  • Life style; sedentary or active.
  • Occupational stress
  • Emotional stress
  • Physical ailments such as diabetes, hypertension etc.
  • Post natal weight gain

Considering all these factors that are needed to be thought of,  before chalking out a specific diet and exercise program, you can understand that you need professional help from a trained dietician. Not taking treatment from a dietitian could hamper your health and damage your looks forever.

Post Pregnancy Weight Loss

There is about 10 kilos of weight gain during pregnancy. After delivery usually there is weight loss during lactation and in about a year after delivery, the woman goes back to her former weight. However, sometimes there is no post pregnancy weight loss due to a variety of reasons and the weight seems to have accumulated on the hips and thighs in particular.

A good dietician can best advice in these circumstances and treat you back to your slim hips and thighs!

Health Related Information On Internet Gives The Freedom

Information has gone global. The exchange of knowledge is universal. People in one corner of the world are now able to catch hold of the relevant issues that concerns them, with the click of mouse. Of all the issues that harp on people in daily life, those related to health are
perhaps the most troubling.

Whenever there is a problem related to health, people tend to run amok for searching a redressal from the health issue. For a health problem that is seen in near and dear ones, the anxiety is more. And so, people try to find doctors, hospitals, health care providers, nurses,
pharmacists, and such health care givers in their vicinity. They try to find the concerned specialists who can give a careful look at the issue and help in regaining a healthy body and also mind.

When such information is sought, people are really in doldrums about the proper source which can lead them to the right place. Today, internet has come to the aid of common man to help them get relief out of such a trouble. As the health system goes online, internet is becoming a storehouse of information about various aspects of health related

It is here that people can come across the information about location of the required doctor in their vicinity. The hospital which specialises in a particular medical field, for example cardiology, nephrology, orthopaedics, gynaecology, and many more, can be known
and located from the maps on internet. If you have an issue with the respiratory system, then you would want to visit a respiratory medicine specialist. In case, there is the need to be operated for appendix, then there would be requirement to search for a hospital in the neighbourhood that specialises in laparoscopic surgery. Heart diseases are best treated in
the cardiology hospitals. There are even hospitals and nursing homes that have a number of specialisations in a single set up, and finding these in the city is now easy with the information online.

Online health information has also helped a lot in the medical tourism sector. People from far and wide in the country as well as outside are able to know in detail about the facilities and costs of various procedures in hospitals. They can contact the medical staff and fix up a
date for consultation and treatment, by emails and phone calls. The ease with which online information is accessible to people has brought a significant change in the health provisions for the public. Portals like RxOcean are supporting this cause, so that, the common man, has access and the freedom to choose, the best treatments for themselves.

Role of Dietician in weight Loss programs

A good dietician has a major role to play in a successful and effective weight loss program.  A dietician is trained in the subject of Dietetics which deals with nutrition, its effects on health and the possible role of nutrition in health care. This is the Science of Dietetics in which any dietician has to be proficient.

However, a good dietician has to go beyond weight loss and counting calories. A good dietitian not only considers the nutritional aspect in a weight loss program but has a more holistic approach, considering psychological aspects along with physiological ones.

Whereas normally weight loss or gain is directly associated with the calories consumed and the calories expended by a person, some people find it difficult to put on weight and for some weight loss is an impossible task. It is these people that a good dietitian can help by examining and extrapolating physical as well as psychological tests and symptoms to draw a customized nutrition and exercise program for each individual. For people residing in Delhi and Gurgaon, there are many good dieticians who can help patients with this holistic approach.

Many life style diseases such as heart disease, diabetes, hypertension are more prevalent in our fast-paced Metro cities such as Delhi, Mumbai etc. rather than in small towns and villages where life does not move on the high-speed lane. As metro cities expand to gobble up surrounding smaller towns, like Gurgaon or Faridabad almost merging with Delhi, the malaise of these diseases spreads there too. In most cases the first thing that the Doctor prescribes is weight loss and reduction in stress.

When a person suffers from these ‘diseases of opulence’, as they are often called, only a good dietician who is not only trained in nutrition and dietetics but also experienced in the non-science facet of finding unrelated mental and psychological causes that adversely affect health, can truly help in combating and overcoming the detrimental effects of these diseases.

Thus, a walk for 30 minutes every day could be recommended along with a 1500 calories diet for one person while a vigorous aerobics exercise could be recommended with a 1800 calories diet for another and yoga and meditation for an hour with 1600 -1800 calories intake program can be devised for yet another person, although all three may need the same weight loss; say 10 kilograms.  

Delhi and the NCR Regions like Gurgaon, Faridabad, NOIDA etc. has some very good dieticians available for consultation.

Summer Fruits – to keep oneself cool and refreshed

During last couple of weeks Temperature in North India have risen steadily. Moreover by end of May, it is expected that mercury will rise to 45 degrees (day time – Gurgaon, Delhi). Sun Burns and Heat Strokes are very common on days with high temperature and number of calls that our General Physician gets increases during these days. Many of our patients also complain of being energy less during summers. Culprit being bright and burning Sun outside. Although we try our level best to keep ourselves indoor and sit in front of ACs and avoid scorching heat but it is not always possible and we have to brave the sun for some reason or the other. Apart from keeping oneself cool from outside by avoiding direct contact with Sun there are a number of ways through Dietary modifications by which we can beat the summer heat and keep fit and smile our way to good and energetic days.

Following a healthy diet is crucial to ensure that we stay well. The best summer foods are light and refreshing meals. Some of the fruits that are recommended during summers are cucumber and mint among vegetables. In fruits one should try to have Pineapple, water melon, sweet lime, oranges ( if possible ). These fruits and vegetables are high in anti-oxidants and micro-nutrients thus making them excellent coolants. Some other cooling items would be raw mango, yoghurt , dried coconut and tender coconut.

Following is the list of some fruits and vegetables with there benefits.

Lemon – Lemon water is a natural immune booster & helps in curing cough,cold &fever.It helps to cure problems related to indigestion & constipation. Being a rich source of Vitamin C, Lemon aids in fast absorption of Iron from the food. Common misconception is that Lemon aids acidity, on the contrary it has PH balancing properties. Neembu Paani has been an age old recipe to keep oneself cool in summers.

Water Melon – It reduces body temperature hence a very good fruit in tropical regions. Potassium and magnesium, present in water melons, are helpful in bringing down blood pressure.Lypocene, a carotenoid found in abundance in water melon, improves cardiac functions. Not only this, Water Melon is a very good source of Vitamin A & C and a natural anti-oxidant.

Cucumber – Its high water content gives your body & skin a very unique, moist & cooling effect. Cucumbers are a very good source of Vitamin C & a fairly good source of Vitamin A, potassium, manganese, folate & magnesium. Low calorie & high fiber content makes it an ideal food for dieters.

Coriander – Coriander leaves are used as stimulant, diuretic & diaphoretic. They are used in conditions like skin allergies. hay fever, sore throat, colds, bile and urinary tract infections. Coriander has lots of anti oxidants, vitamin-A, vitamin-C and minerals like phosphorus which prevent aging of eyes & soothes eyes against stress. It is also known to help in digestion, cure hyperacidity and nausea and helpful in summers.

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