Thursday January 17, 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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Nature Therapy Can Reduce Distress, Behavioural Problems in Kids

The results give a new possibility for investigating the link between the outdoor environment and well-being in pre-school children

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Violence
Being closer to nature Can Reduce Distress, Behavioural Problems in Kids. Pixabay

Does your child often feel stressed and depressed? A walk in the woods is likely to improve his/her mood, researchers said.

The study, led by a team from the University of Hong Kong, revealed that children who developed a closer connection with nature had less distress, less hyperactivity and had a healthy lifestyle with regard to active play and eating habits.

They also had fewer behavioural and emotional difficulties, as well as improved pro-social behaviour.

However, despite the extensive, adjacent greenness, many families are not using these areas, the researchers rued in the paper published in the PLOS ONE journal.

“We noticed a tendency where parents are avoiding nature. They perceive it as dirty and dangerous, and their children unfortunately pick up these attitudes,” said Tanja Sobko from the University’s School of Biological Sciences.

Kids play skip rope on Morro Strand State Beach. Flickr

In addition, the green areas are often unwelcoming with signs like “Keep off the grass”, Sobko added.

Recent research shows that spending time with nature may bring many health benefits, and many environmental programmes around the world are trying to decrease ‘nature-deficit’ and ‘child-nature disconnectedness’ in order to improve children’s health.

For the study, the team prepared a new 16-item parent questionnaire (CNI-PPC) to measure “connectedness to nature’ in very young children. The questionnaire identified four areas that reflect the child-nature relationship: enjoyment of nature, empathy for nature, responsibility towards nature and awareness of nature.

Also Read- Soothing Colours, Right Scent Aid Sound Sleep

The results give a new possibility for investigating the link between the outdoor environment and well-being in pre-school children.

The team further plans to test the effect of exposing children to nature and changes in their gut microbiota. (IANS)