Friday February 21, 2020

Here are Some New Year Resolution Ideas for a Healthy 2020

New Year resolution ideas for 2020

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Healthy New year 2020
Here are some new year resolution ideas to lead a healthy life in 2020. Pixabay

Staying fit is a great new year resolution, but how much activity, nutrition and rest does your body require to remain healthy?

Exercise

1. At least 30 minutes of exercise is required every single day. As per guidelines, people should exercise five days a week, be it Yoga, brisk walk or swimming or any other exercise form. Try walking 10,000 steps but positively complete at least a minimum of 5,000 steps each day. — Neha Pathania, Senior Dietitian, Paras Hospital.

2. It is advisable to combine cardio and strength training exercises over the course of the week and break up your exercise routine into smaller bursts (at least 10 minutes of each). Avoid sitting for long hours as sitting reduces our metabolic rate. — Dhara Tanna, Senior Vice President at Fitternity.

Exercise healthy
Exercising everyday improves your lifestyle and makes you healthy. Lifetime Stock

Water and food intake

The World Health Organisation (WHO) recommends eating 5 portions of fruit and vegetables per day.

“Energy intake (calories) should be in balance with energy expenditure. To avoid unhealthy weight gain, total fat should not exceed 30 per cent of total energy intake . Intake of saturated fats should be less than 10 per cent of total energy intake, and intake of trans-fats less than 1 per cent of total energy intake, with a shift in fat consumption away from saturated fats and trans-fats to unsaturated fats , and towards the goal of eliminating industrially-produced trans-fats. Limiting intake of free sugars to less than 10 per cent of total energy intake is part of a healthy diet. A further reduction to less than 5 per cent of total energy intake is suggested for additional health benefits. ”

WHO adds that keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day) helps to prevent hypertension, and reduces the risk of heart disease and stroke in the adult population (8).

1. Healthy diet is a must. Include fresh fruits and vegetables. Whole grains and cereals. Limit fats, oils, sugars and refined products. Drink at least 8-12 glasses of water daily.

Junk food and unhealthy food should be avoided in daily day to day life. Include dry nuts, flax seeds and pumpkin seeds as they are rich in Omega 3 fatty acids, which are good for heart health. — Shalini Bliss Garwin, Senior Dietitian, Columbia Asia Hospital.

2. Two and a half litres of water is a mandate for everyone. One should have 6 – 8 servings of fruits and vegetables. Take 5 – 7 serving of vegetables should to taken and 1 – 2 servings of fruits. — Dr. Manjari Chandra, Head, Functional and Therapeutic Nutrition and Nutrigenomics, Daivam Wellness.

Sleep

Sleep Healthy
You brain and body need to sleep for at least 6-8 hours for a healthy functioning of your body. Lifetime Stock

1. Give your body enough time to rest and recuperate during sleep . Sleep is a vital part of our life occupying almost one third of human life. Major restorative processes in the body take place during sleep. Our brain and body normally require 6-9 hours of sleep for proper functioning depending on whether one is a short sleeper (requires less than 6 hours) or long sleeper (requires more than 9 hours). Don’t use mobile phones or screens one hour before sleep, instead read a book or listen to slow soothing music, taking a bath before sleep may help, do not sleep in the day time, avoid vigorous exercises in late evening rather try meditation or pranayama. — Dr Madhusudan Singh Solanki, Senior Consultant Psychiatrist, Max Smart Super Speciality Hospital.

Inner Calm

Yoga and meditation are forms of exercise as well and it keeps inner calm and positivity. One finds peace while doing yoga. Body organ function is improved and inculcates a positive attitude. Meditation should be done 15-20 minutes every day.

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1. The mantra to physical, mental, emotional and spiritual wellbeing is balance and awareness, be it sleep, food, exercise, yoga or fun. Never swing to extremes. Wherever you are always balance your time to be able to achieve your goals. — Dr Witty Raina, Director, Obstetrics and Gynaecology at Cloudnine Group of Hospitals.

Happy resolutions! (IANS)

Next Story

Higher Fruits and Vegetables Intake Beneficial for Women: Health Researchers

Higher fruits intake linked to fewer menopausal symptoms

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A healthy diet, rich in fruits and vegetables is known to benefit the human body in so many ways. Pixabay

A healthy diet, rich in fruits and vegetables is known to benefit the human body in so many ways, as now health and lifestyle researchers have found that it may also play a role in lessening various menopause symptoms.

Although hormone therapy has been proven to be an acceptable method for treatment of menopause-related symptoms for many women, the search for nonpharmacologic treatment options is ongoing, especially for women with certain risk factors and those who are not candidates for hormone therapy.

Specifically, there has been a focus on identifying modifiable lifestyle factors that might prevent or alleviate menopause symptoms, said the study, published in the Menopause: The Journal of the North American Menopause Society.

fruits veg
Eating fruits and vegetables may also play a role in lessening various menopause symptoms. Pixabay

“This small cross-sectional study provides some preliminary evidence regarding the influence of fruit and vegetable intake on menopause symptoms,” said study researcher Stephanie Faubion from The North American Menopause Society (NAMS) in the US.

NAMS is North America’s leading nonprofit organisation dedicated to promoting the health and quality of life of all women during midlife and beyond through an understanding of menopause and healthy aging.

According to the researchers, previous studies have suggested that dietary factors may play a critical role in estrogen production, metabolism, and consequently, menopause symptoms.

In particular, the consumption of fruits or a Mediterranean-style diet, characterised by a high content of vegetables, fruits, cereals, and nuts, was linked to fewer menopause symptoms and complaints.

This new study goes a step further in looking at specific fruits and vegetables and their effects on various menopause symptoms.

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Citrus fruits, for example, were called out as having an adverse effect on urogenital scores compared with other types of fruits, as were green leafy or dark yellow vegetables compared with other vegetables, they added.

“There is ample evidence that a healthy diet rich in fruits and vegetables has a beneficial effect on health in a myriad of ways, but additional study is needed to determine whether various menopause symptoms may be affected by dietary choices,” Faubion said. (IANS)