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Tips for Maintaining Healthy Skin

Dr. Prabha Acharya, Dermatologist
How Water Benefits Your SkinDrinking water is one of the best things you can do to keep your skin in shape. It keeps your skin moist -- and that makes fine lines and wrinkles less noticeable. It also helps your cells take in nutrients and get rid of toxins. And it helps with blood flow, keeping your skin glowing. The common advice is to drink 8 glasses of water a day, but you may not need exactly that many. The water in fruits, veggies, juice, and milk counts towards your total fluid intake.Selenium for Your SkinThis mineral may help protect your skin from cells that gather free radicals. Free radicals cause signs of aging like wrinkles and dry skin,tissue damage, and probably some diseases. Selenium may also help prevent skin cancer. You can get it from Brazil nuts, button mushrooms, shrimp, lamb, and fish like snapper, cod, halibut, tuna, and salmon. Cooked beef, light turkey, oysters, sardines, crab, and whole-wheat pasta also have selenium.Antioxidants for Healthy CellsAntioxidants are important to slowing and preventing free-radical damage. You can find them in all kinds of foods, especially colorful fruits and vegetables like berries, tomatoes, apricots, beets, squash,spinach, sweet potatoes, tangerines, peppers, and beans.Fight Free Radicals with CoQ10Your body makes a key antioxidant called Coenzyme Q10. But as you get older, you make less of it. It's involved in making energy and helping your cells work. You can find CoQ10 in fish like salmon and tuna, poultry, organ meats like liver, and whole grains. If you use a skin product that has CoQ10, it may help soften wrinkles and other signs of aging.Vitamin A for Skin RepairNobody wants dry, flaky skin. So grab an orange, carrot, or slice of cantaloupe. They're loaded with vitamin A. You can also find it in leafy greens, eggs, and low-fat dairy foods. When you use a skin product with vitamin A, your wrinkles and brown spots may look better. Those products, called retinoids, are common prescription treatments for acne and other skin conditions.Vitamin C: Power Over the SunThe sun can be tough on your skin. Vitamin C can help protect you. It also helps undo sun damage to collagen and elastin, which firm up your skin. Get vitamin C from red bell peppers, citrus fruits, papayas, kiwis, broccoli, greens, and brussels sprouts.Another antioxidant that may help save your skin from sun damage and inflammation is vitamin E. Get it from vegetable oils, nuts, seeds, olives, spinach, asparagus, olives, and leafy greens.Get Some Healthy FatsOmega-3s and omega-6s are good fats that help make your skin's natural oil barrier, keeping away dryness and blemishes. Essential fatty acids like these help leave your skin smoother and younger-looking. You can get them from olive and canola oils, flaxseeds, walnuts, and cold-water fish like salmon, sardines, and mackere.Good Oils for Great SkinSome oils have more than essential fatty acids. Good-quality ones like extra-virgin olive oil and cold- or expeller-pressed oil are more simply processed than many other kinds. They may have more nutrients that are good for your skin. These oils may also help lube up your skin and keep it looking and feeling healthy.Antioxidant Powerhouse in a CupGreen tea may be the closest thing to a magic potion that you can find for your skin. It helps stop inflammation, helps slow DNA damage, and can even help prevent the sun from burning your skin. You can find green tea in lots of cosmetics, but why not go straight to the source: Drink it!

6 Tips for a Healthy Back

Dr. Sonia Talreja Dhawan P.T, Physiotherapist
Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point in their lives. This article is written with the intention of highlighting a few fairly simple things you can do to help achieve some level of comfort and pain relief. Lift right : Stand as close to the object as you can, use your legs rather than your back to bring up the object. Most injuries occur with medium weight as you are already cautious while lifting heavy weight.Sleep right : Sleep on sides and not stomach. when sleeping on sides, placing pillow beneath your upper facing arm and leg gives additional support. Invest in a supportive mattress and pillows.Stay hydrated and stop smoking : While smoking reduces blood supply to discs your intervertebral discs are vulnerable to loss of hydration as well and can begin to lose height making it prone to painful disc conditions.Work smart and live smarter : Make sure your work-space; whether a laptop, phone, computer desk or even your car is setup for your height and functionality. Don't stay in one position for too long, take short breaks every half hour. Avoid carrying sling bags for larger weights prefer a rucksack bag especially when on small trips.Right workout : Walking, swimming(mainly backstroke), and proper exercise cycling are considered good workouts for your back, while step aerobics, running, basket ball and other high impact sports are bad for you. Lifting heavy weights above shoulder levels is also not suggested.Weight control : Additional weight puts a strain on your back especially if it is on your tummy. Try controlling your diet and work out right to reduce weight.Follow these few simple tips, make them your daily habit and keep that back pain worry away.                 Happy healing :)

7 Everyday Tips for a Healthy Stomach.

Dr. Neelam Nath Bhatia, General Physician
Metabolism changes with age , eat accordingly. A baby is different from a teenager who is different from a middle aged healthy adult who is different from a senior citizen at 60 +++We are talking about Healthy adults only.Drink a glass of water on waking up & not tea/coffee. Wait for half an hour to 40 minutes before taking morning cup of tea but no snacks Do not let acid collect in the stomach. Acid and bile are produced by liver and they are stored in gall bladder to be released toward stomach as an when food arrives here and stays for 4 hours while churning process of food is going on with the help of acid and bile , to make food soft and digestible.When there is no food in stomach, during fasting, acid starts eating on the inner walls of stomach leading to symptoms of acidity. Or if one has feasted, more acid is generated to meet the high demand, leading to bloating and symptoms of acidity.Avoid Both, fasting or feasting but it is not possible. Fasting purifies the soul and feasting connects us to people-humans beings are social animals.Drink some warm fluids every 2 hours or so. Take warm water with a spoon of honey , clear soups, green tea ,warm or steaming hot beverage with low fats, so that the acid gets diluted and keeps moving further. This rule is applicable during fasting also or to people who are diet conscious and are cutting down calories.Must Eat some healthy fats despite Dieting or being a Cardiac patient. One katori of Assorted Nuts plus a spoon of pure ghee or pure butter. Nuts do give us proteins along with good fats.Vegetables and fruits- Give us natural Vitamins and Minerals. Remember the rule of 5. Eat at least fruits and vegetables of 5 colors & of seasonal variety. But Eat according to constitution.Know your constitution and Do Not Compare with others. Sprouts and cabbage may suit one person of same age and of same constitution but can be detrimental for other with same Physique.Eat a High protein diet, with some simple to digest proteins like curds, milk, chhachh, cottage cheese (paneer), nuts, soy products.Too much emphasis is on Daal as a source of protein but if prices are going North, spend on other forms of simple proteins.Stay Away from PPI type of digestive products available easily over the counter. Do Not Eat Ranitidine type of medicines as a routine because if long term side effects.Take saunf, jeera, heeng, ajwain, chia seeds, ginger, garlic, haldi to improve digestion. These products are in our kitchens. If not there, go and buy them now.Must do Deworming Twice a year.

7 Health Tips for a Healthy Life

Dr. D S Rathi, Ayurveda
1. Eat Healthy Stay Well Your wellness and quality of Health depends entirely on the quality and quantity of food you eatEat 1/4 portion less than your actual appetite, to ensure proper digestionAvoid drinking water with meals. Make habit of having a glass of water 1 hour before and after mealsTake your meals at proper timings. Avoid skipping mealsEat only when hungry, not otherwise. It avoids problems like hyperacidity, gastritis, bloating etc2. Stay Physically Active Exercise daily to improve your stamina and immunityDo not indulge in heavy physical work or exercise just after mealsDo not exercise without warming upInclude gym, yoga, swimming, aerobics or dance or any physical activity in your daily routine3. Take Care of your Eyes Wash your eyes with Trifala water each morningWatch television from atleast 6 feet distanceAvoid watching Television or working on computers for very long hoursUse any herbal eye drops dailyWear glasses if going in sun or dustSleep gives you an opportunity to carry out repair work in the body. Do not compromise on sleep for a healthy and blissful lifeA good night's sleep (6-8 hours) is the hall mark of a power packed fresh dayWash your face and feet with lukewarm water, whenever you come home from outsideMake a habit of having dinner atleast 2-3 hours before you sleep5. Learn to RelaxTake a long deep breath, closing your eyes - visualise inside and observe the air coming in and out. Repeat it 10 times and freshen your mindTry to avoid unnecessary stressPractice meditation daily for atleast 15 minutesTake short relaxing naps many times throughout the day. Just close your eyes and try to think nothing for some time6. Always Use Herbal Products and Medicines Always use herbal products for your daily needsIf the condition is not severe always use Ayurvedic Medicines Rather than using artificial room fresheners, use herbal room freshenersUse organic products in your kitchen and avoid synthetic chemicals 7. Keep Proper Record of Your and Your Family's IllnessesAlways seek professional medical advice for your health problems. Avoid self diagnosis and medicationMake a proper file for all your doctor's prescriptions, blood reports, investigations and discharge summariesAlways carry this file whenever you visit your doctor If you are advised antibiotics, discuss properly with your doctor about the duration of the medicine courseAlways take full course of medicines and never stop the treatment in between as it may worsen the condition

Healthy Food Shopping on a Budget

Ms. Swati Kapoor, Dietitian/Nutritionist
Food prices are increasing everyday. Unfortunately, incomes don’t always keep up with it! This should not stop you from eating healthy. Here, we have some great tips for you on how you can eat healthier, and stay within your budget!Avoid Junk FoodTry to maintain a budget diary and note every time you spend money on food. Evaluate how much you spend on soda, cookies, packaged food, eat out lunch and dinner, etc and try to avoid them. It will keep you and your pocket healthy. This will also help you in spending more money on high quality food.Go SeasonalSeasonal fruits, seasonal vegetables that are locally grown, best match the nutrition requirements of people living in the area. The other advantage is that seasonal foods cost less to grow, so you pay the right price for them.  For example; in summers you should go for watermelon, mangoes, plum, berries, etc and in winters you can opt for oranges, peas, apples, turnip, spinach, fenugreek leaves, etc. However, all season fruit and vegetables like papaya, banana, etc can also help you. So, the more you focus on purchasing seasonal food, the healthier and tastier your meals will be and the more money you will save.Go Shopping with Grocery ListEvery time, before going to shopping make a list of everything you are going to purchase and focus on healthy and nutritious food and try to remain stick on it. By this you can avoid purchasing unnecessary foods and can manage your budget.Fresh foods over PackagedPackaged foods may contain high amount of sugar and sodium to act as preservative, but are also expensive. For example, instead of buying packaged orange fruit juices, try to buy whole orange fruit. Always buy fresh over canned or packaged foods. This not only save your money but also give you more nutrition.Be experimentalInstead of spending money on expensive unhealthy desserts, try making healthy desserts at home. For example; you can try homemade oatmeal cookies with less sugar, a piece of dark chocolate, or yogurt with fresh seasonal fruits.Be colorfulNatural colors in food correspond to a variety of nutrition. So, shop for fruits and vegetables of all kinds of colors. For example, use red and yellow pepper in green leafy vegetables or yellow corns and carrot in black beans and lentils. Besides providing you with great nutrition, they also make the food look delicious!Buy in bulk but Cook in PortionsIt sound strange but it is true to keep a healthy eating on a budget you should buy vegetable to grains to meat in a bulk, and store it well. This not only helps you in budget maintenance but also cut down your shopping time, thus, leaving you more time for everything else.If you stick with these healthy eating and food shopping tips, you’ll be healthier and save more money!

Hcg Diet Plan: What You Must Know!

Ms. Swati Kapoor, Dietitian/Nutritionist
Adding to the list of popular diets HCG Diet plan is trending on google by people as it promises fast and effortless weight loss accompanied with a low calorie diet.What is this HCG? HCG is Human Chorionic Gonadotropin is a hormone in the human body which is produced naturally in pregnant women after conception. This hormone converts the fat present in the body into nutrition to feed the growing embryo. Its main function is to support the growing embryo in women.How does the HCG diet plan work? HCG diet plan is a new concept for weight loss using HCg though injection or orally. Injecting HCG injection everyday and eating a low calorie diet comprising of vegetables, fiber, water etc can help you lose weight very fast. HCG stimulates the hypothalamus to release energy from the unhealthy fat tissues in the body. HCG releases 3000-4000 calories from the fat deposits in the body and keeps you satisfied with just 500 calorie diet.The course of the HCG diet plan usually lasts minimum for 26 days and maximum upto 43 days and a person can discontinue in between if he/she reaches her target. It takes about three days for the hcg to show its effect and quit it three days before you plan to resum your normal diet so that the body can wash away the hcg from it. It has a limit of 40 days as the body may become immune to it thus reducing its effect. Also if you plan to again take up the plan you need to take a six week break and limiting it to four times in total.The upside of this diet is that it actually makes you lose weight. The downside is that its like any other fad diet where if you reduce the daily calorie intake to the minimum you will automatically lose weight. Suppressing your hunger can make you go back to eating with a vengeance. Reduced calorie intake might also deprive your body of nutrition and can also trigger deficiencies in the long run.When there are so many natural and healthy ways to lose weight then why take chances with your health. A good weight loss program is a balance of diet and exercise. Besides weight loss it will replenish your body with adequate nutrition leaving you look fitter and better. Get a free consultancy on a weight loss program and chose the program that fits your lifestyle and fitness levels.

6 Healthy Lifestyle Foods You Must Include in Your Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
There are wide varieties of healthy lifestyle foods to fight infection, boost energy and maintain healthy heart plus many more. Including such foods in regular diet combined with exercise may add years to your life span. So, stock up your kitchen with healthy foods and add them in your diet for rich nutrients such as antioxidants, fiber etc. that delivers more than just the taste. The following is the list of healthy lifestyle foods that must be included in your daily diet to boost your overall health and well-being:Garlic: It has antibacterial, anti fungal and antiviral properties. Garlic also works within the body’s vital systems, such as the circulatory, digestive, and immunological, to promote detoxification, cleansing, lowering blood pressure, strengthening the immune system and healing. All in all, garlic helps promote good health.Oats: Nothing starts the day off better than a big bowl of warm oatmeal. Oats has many benefits, particularly for the heart, that makes it a smart choice among healthy lifestyle foods. Oatmeal contains a special strand of fiber called beta-glucan which reduces levels of bad cholesterol and protect your heart. Oats also boost the immune system. Because oatmeal is rich in fiber, eating it in the morning will help stabilize your blood sugar.Beans: The unique combination of fibers, carbohydrates and vital nutrients make beans a premium source of nutrition and healthy lifestyle foods. Beans are high in soluble fiber that helps reduce cholesterol. The lean protein in beans helps maintain and promote muscle while complex carbohydrates provide a sustained energy source. Beans are naturally low in fat which is helpful in weight loss.Yogurt: It has power-boosting protein and bone-building calcium. Yogurt is a great source of bone-building calcium, but its real strength lies in live beneficial bacteria, known as pro-biotic, that keeps down the growth of harmful bacteria in your gut. Eating yogurt could help with inflammatory bowel diseases, ulcers, and urinary tract infections, which makes it popular among various healthy lifestyle foods.Olive Oil: Include two tablespoons of extra virgin olive oil in your diet each day. Olive oil is beneficial to your health and well being. Olive oil helps lower levels of blood cholesterol leading to heart disease and blood pressure. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol build-up.Sprouts: They have always been very popular as healthy lifestyle foods. Sprouts are excellent sources of protein and contain a wide range of different nutrients that can help maintain good health. Beside the nutrients, they are also abundant in enzymes, which can keep our bodies remain healthy and fit. Another thing you will love about sprouts is how easy it is to digest this healthy food. Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging.

Healthy Diet for Teenagers

Ms. Swati Kapoor, Dietitian/Nutritionist
These days, due to peer pressure and the influence of glamour world, teenagers aspire to be in a skinny frame and in order to achieve that instantly, teenagers go with practices like surviving on carbonated drinks, artificial sweeteners, smoking and eating meager food.“Trying to stay thin can take you away from eating a wholesome diet, and lead to bad skin, dull looking hair and unhealthy nails”.Helpful Hints to Plan a Diet for Teenagers:Breakfast is the most important meal of the day. Never forget that.This should be the main meal while planning diet for teenagers. Breakfast kick starts your body after eight hours of sleep when energy was being slowly used up. This is the longest time your body will have gone without eating, so you need to fill up the supply of energy to get you through the day. About one quarter of your body needs is found in breakfast, and that’s a substantial amount to skip out on. It has been scientifically proven that your concentration levels are much lower if you don’t eat breakfast, and it may also lead to you snacking on unhealthy food throughout the day - so leading to you becoming overweight.Fitness and Exercise RegimesThese may be fast disappearing in a teenager’s life due to the lack of physical activity opportunities in schools, as well as the type of exercise on offer not always being appropriate or enjoyed by teenagers. What to do then? Walk everywhere, ride your bike, go running with a friend in a park nearby, go to the local sports, go swimming, there are local pools in most areas, start up a team yourself with local friends i.e. football or basketball, or even a running group.Healthy optimum foods which should appear in diet for teenagers:• Fresh fruit and vegetables (between five and ten per day)• Whole meal bread – Not white bread as it contains very few nutrients• Salads to include; lettuce, tomatoes, cucumber, celery, radish, beetroot, onion, nuts• Nuts unless of course you are allergic• Dried fruits such as apricots, raisins, dried berries• Fish – salmon, sardines, mackerel• Rice• Whole-wheat pasta• Six to eight glasses of waterUnhealthy foods which should not appear in diet for teenagers:• Any fast food – bought at a fast food outlet• Fizzy drinks of any kind – bought from shops or machines• Crisps and savory snacks in packets• Processed foods such as microwave dinners• Sweets, chocolate, ice-cream• Cakes and biscuitsRight now you may be thinking that you can’t live without a packet of crisps on the way home from school or that favorite fizzy drink, but unfortunately it really is up to YOU to decide! Only you can make those changes to your diet and your energy levels. If you are serious about being healthy, then think about your nutritional intakes and your fitness levels every day. Try not to be ‘faddy’ about being healthy, just do your best, be gradual and eventually it will become second nature!