Tuesday July 23, 2019

Stop smoking and eat healthy to avoid obesity

Avoid fad diets that recommend unsafe practices such as fasting or cutting out entire food groups such as meat, fish, wheat or dairy products.

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Avoid fad diet
Good food habits help you to strike balance between your daily life and health

Avoid obesity and its related health problems like diabetes, hypertension and hormonal disorders by changing few habits. Stop smoking, eat right at the right time, balance your diet and meditate, suggest experts.

Nutritionist Neha Ranglani and Anju Ghei, a wellness expert at VLCC have listed ways to preventing obesity:

* Eat healthy: A balanced diet should be a healthy mix of carbohydrates, proteins and fats. It should include fruits, vegetables, whole grains, legumes, low-fat dairy, nuts to take care of minerals, vitamins, antioxidants, fibre and probiotics.

* Eat right: 

When you wake up: This is the time when your muscles are absolutely depleted and hungry after a 10 hour fast. Eating well here helps you to revitalise your muscles and prevents excess calorie intake in the latter half of the day.

A light breakfast like cereals & milk with honey and nuts could do the needful.

During mid meals: Pick up a piece of fruit, a handful of soya nut or an oatmeal bar and see the difference for yourself.

Pre-workout: To sustain throughout the workout and to get the maximum out of it, it is mandatory to fuel your system with the right kind of food like fruits, nuts and eggs.

Post-workout: Feed your hungry muscles after 30- 45 minutes of your workout with fruits and proteins.

At night: Most people skip their meals due to their busy scheduler overwork and tend to gorge on heavy lavish dinner which is the main culprit of added on calories and feeling of sluggishness throughout the day. The trick is to keep the dinner light with soups, salads, lean meat and yogurt.

During parties: It is wise to opt for salads, veggies, barbecued or roasted snacks rather than the fried snacks and creamy dishes.

* Drink water: Drinking water at regular intervals helps in better digestion and also keeps the body hydrated. This leads to better metabolism and subsequent weight loss.

* Move your body: Physical inactivity raises the risk of obesity. Exercise renders cells more sensitive to insulin. A mere brisk walk makes the difference. An ideal workout designed by a health professional is a suitable mix of resistance and aerobic training for optimum muscle building along with weight loss.

Obesity is a byproduct of stress
Stress leads to many health hazards

* Eliminate stress: Lower metabolic rate leads to weight accumulation and thereby tendency towards obesity. Physical activity, socialising, meditation, enjoying music, nature and time with young children and pets, all keep stress at bay.

* Sleep well: It’s a well-known fact that when asleep the human body produces growth hormones that increase metabolism and repair tissue. Sleep deprivation not only hampers this bodily activity but also makes the body lethargic to be able to focus on any other physical or mental activity planned during the day.

* Keep regular medical appointments: After a certain age, it’s important to get lipids checked as these are the indicators of any future obesity-related risk that might befall.

* Stop smoking and curb drinking alcohol: Tobacco interferes with the production of enzymes for effective digestion. Limiting alcohol intake, if not a total ban, will also make a difference.

Avoid fad diets that recommend unsafe practices such as fasting (going without food for long periods of time) or cutting out entire food groups such as meat, fish, wheat or dairy products. There are chances of putting those extra kilos back once the fasting is over. IANS

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Women with Diabetes at Higher Risk of Heart Failure than Men

The number one leading cause of death for women is heart disease

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diabetes
The IDF expects by the year 2040 around 313 million women will be suffering from the disease. Pixabay

While doctors know that diabetes raises the risk of heart failure, a global study of 12 million people has found that this risk is greater for women than men. According to the International Diabetes Federation (IDF), currently 415 million adults world-wide live with diabetes – with approximately 199 million of them being women.

In India, which is often called the diabetes capital of the world, there were over 72 million cases of diabetes in 2017 – which means about 8.8 per cent of the country’s adult population had the disease.

While Type-1 diabetes is associated with a 47 per cent excess risk of heart failure in women compared to men, Type-2 diabetes has a nine per cent higher excess risk of heart failure for women than men, said the study published in the journal Diabetologia.

diabetes
Diabetes is the ninth leading cause of death in women and claims 2.1 million female lives every year, more so than men. Pixabay

There are a number of reasons why women with diabetes are at greater risk of heart complications, said study co-author Sanne Peters of The George Institute for Global Health at the University of Oxford.

“Women were reported to have two years’ longer duration of prediabetes than men and this increased duration may be associated with greater excess risk of heart failure in women” said Peters.

“Some major concerns are that women are also being undertreated for diabetes, are not taking the same levels of medications as men and are less likely to receive intensive care,” Peters said.

diabetes
The risk of diabetes is also connected to dental health via glucose tolerance. Pixabay

The IDF reports that girls and women with diabetes experience a range of challenges. Gender roles, power imbalances, socioeconomic inequalities resulting in poor diet and lack of physical activity can all influence vulnerability to diabetes.

ALSO READ: Suffering From Low Blood Pressure? Do an Hour or More of Daily Exercise

Women’s limited access to health services and lack of pro-activity when it comes to seeking treatment for health problems can also amplify the impact of diabetes, particularly in developing countries.

The IDF expects by the year 2040 around 313 million women will be suffering from the disease. Diabetes is the ninth leading cause of death in women and claims 2.1 million female lives every year, more so than men. The number one leading cause of death for women is heart disease. (IANS)