Archive for the ‘Water and Fluid’ Category

At long last, sunny and warm days are here- with a chirpy holiday mood in the air. Yet there’s no denying that getting tanned is one of the worst nightmares of young Indians. Summer is knocking on your door to invite you to frolic in the plethora of activities.

It is believed that up to 80% of one’s total exposure to sun’s harmful UV rays occur before the age of 18. Therefore it is vital that you inculcate healthy sun habits in your kids right from the beginning, while following the same yourself.

Here are some protection tips you can insist that your family follows:

• Covering up: It is time to fish out some cotton pants, long-sleeved cotton tops & hats from your wardrobe. This will shield your skin from the worst of UV rays, if not all.
• Dabbing on sunscreen: A sunscreen with a sun protection factor (SPF) 15 or higher can be your best friend this season. Don’t forget to apply after swimming and every 2-3 hours.
• Sporting sunglasses: More than a cool & bold fashion statement, it is the best defense for your eyes and delicate skin around eyes during scorching summer.
• Wearing a hat/scarf/dupatta: Covering head with a hat, scarf or a dupatta can be the final touch to your sun safety measures.

During summer, playing in the bushes or grassy areas (like a park) may present you with ticks also known as bites from the small insects called ticks. Ticks flourish in verdant and tropical areas.

Use the following protection tips if you are in a place where ticks might live:

• If your kids play in such an area, make sure to check your skin & scalp the moment you/they reach home.
• If you have pets at home, take a look at them too.
• Apply insect repellents but use it exactly as said in the directions for use.
• Here, too staying covered like mentioned above is the best possible way to steer clear of ticks.

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Of course! Aerobics is the exercise to burn or lose extra belly fat. No need to squander a fortune to tauten and tone that Abs! Aerobics exercise is any physical activity intense enough to work your lungs and heart harder- resulting in increased blood circulation and fitness.

“Belly fat located deep within the abdominal cavity fills the spaces between internal organs and is linked with increased risks for heart diseases, diabetes and some cancers.” -  MayoClinic

Aerobics exercise is a safe bet to combat these risks. Let us see how.

Brisk Walk

Did you know brisk walking too is as good as aerobics? Brisk walking puts all your Ab muscles through its paces. It is important to swing your arms and pull in your tummy while at it. Walking in this manner for atleast 30 minutes a day can attain the aerobic effect. Make it a point to do this before breakfast, post lunch and after evening tea, 10 minutes each. This will largely increase the chances of you sticking to it.

Weight Train (Resistance Training)

Weight training not only boosts your metabolism, but also good for bones. It reduces the odds for osteoporosis after middle age. No, weight lifts do not make you masculine as commonly believed. Moreover, it enhances your energy level while burning most of those unhealthy belly fats. Same can be achieved through regular push-ups.

Link earlier blog on the same?

Play a sport

Playing a sport is the best bet to make one break into sweat. Not everyone may have access to tennis court, basket ball court or swimming pool. But one can easily rig up a net on a nearby ground and enjoy a spot of badminton. Same can be said for sports like cricket and football if you can gather enough people. It will set your heart racing and shed those bad fats.

Remember, you need to start somewhere and crossing the starting-trouble hurdle is a huge step. So ready to face that aerobic challenge that leaves you out of breath to make Ab fats history?

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Let us beckon 2013 with a fresh pledge to living healthy. The following healthy resolutions, if you adopt, are sure to keep you happily fit and gorgeous, both inside and out.

Rein your portions

Wish to right size your shape? Mindless binge eating is often the villain. Start right sizing your food portions by using smaller dishes. Yes, the smaller your platters are, the more you lose that extra weight. And instead of serving directly from the main bowl, take some into a small dish and put away the main bowl.

Staying Active

Instead of sighing jealously at those naturally thin people, observe their lifestyle. They are most likely to share a great liking for being physically active. Aim for moderate intense activity like brisk walking for atleast 30 minutes per day. This, you can squeeze in your busy schedule easily- like 10 minutes in the morning, 10 minutes after lunch and and another 10 minutes after office.

Cutting down on salt

Now the recommended limit of salt consumption per day is 1 teaspoon. And you know that’s way less than your daily intake. Besides making your stomach feel all bloated, this habit can shoot up your BP. Processed foods are the most dangerous as they use salt as preservative. Remember to check labels carefully before you give it for billing.

Piling on the antioxidants

Do you know why we need antioxidants? When foods are digested, body releases harmful free radicals that can eventually lead to heart burn, cancer etc. Antioxidant-rich foods like orange, tea, pomegranates etc are important to defend your body from these free radicals.

Flossing Daily

Oral Hygiene is horribly underrated. But bacteria in mouth can cause serious health risks. Flossing daily can ward off bacteria; it is a simple enough practice to ingrain with long term benefits to your dental health.

But all these resolutions will go down the drain if your expectations from yourself are far from healthy. For example, don’t expect a drastic change in your figure soon after you started portion-controlling and exercising. Just as it took your body to build-up fats, it will take time to lose it too. So if your inner-spirit tends to be a bit mean to you, just bash it with healthy acceptance. Let that be your founding stone to all your healthy New Year Resolutions.

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The outset of cold weather is often welcomed by sniffs & sneezes. Let it be different in your family this year.

Infections like common cold and flu are most common during winter. No wonder it’s called the Flu season. The best way to keep potential infections at bay is to give a little extra care to your immune system.

Stop Smoking & Reduce Alcohol: Cold weather is temptingly a good combo with tobacco smoking and alcohol drink. You already know how smoking kills in many ways. The problem with drinking alcohol is that it is linked to immune deficiencies and a greater number of reports of infections.

I’m sugar, but don’t overdose yourself: Do you know why you find sweets irresistible? Sugar releases the happy hormones endorphins that have a soothing effect on you while giving you a natural ‘high’. But you just have to opt for other ways to set off endorphins like whole grains, fruits etc and stay away from sugary foods. Studies say that our White Blood Cells’ ability to fight viruses deteriorates if exposed to high sugar levels.

Short-cut to energy, I feed on your sleep: Agreed, coffee contains some antioxidants. Apart from that it does more harm than good. If you are a regular reader here, you may already know how coffee tampers your deep sleep, which will have a direct impact on your immunity. Also, the high acid levels can hinder the lining of the small intestine, adversely affecting your body’s ability to absorb nutrients like calcium.

I’m fat, but I have a good side too: And that is Omega Fatty Acids or Good Fats. So please don’t banish nuts, red meat, walnuts, soybeans etc from your diet. Omega 3′s & 6′s if taken in moderately can help the immune system to control & kill cancer agents.

For a total flush out of toxic food from Diet: It may be impossible to do away with artificial stuffs like preservatives that often dominate most packaged foods. It is surely impractical to avoid pesticides, insecticides etc sprayed on fruits & veggies. But avoiding packed foods & giving a thorough wash to your buys can make a huge difference.

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You are drained physically, emotionally as well as mentally during your pregnancy and delivery. Now, your health front needs to be in the forefront. Along with your newborn, your health also needs your special attention. It is necessary for you to keep hale and hearty as your newborn care can quickly make you drained and exhausted. So, do not miss your share of self-care.

En Route to Fitness

With the newborn, it is obviously difficult to find time for exercise, but you have to make the effort. It is not about getting back to your original shape soon after childbirth, but it is about staying fit as your body needs it. There is absolutely no need for any organized fitness classes; just a few exercises done at home can do wonders.

• Dance a little! The foot taps can tap your fitness.
• Chalk out some time for a small walk. Take your baby on a pram tram ride too in a park while you move your legs a bit.
• Swim away a little from your baby for a swim. You can leave your baby  with his/ her dad for a while and you go for a swim.
• Postnatal exercises are taught in child health clinics. Certainly, attending a class or two will give you a fair idea as to how to go about it.

Eat Right

As you would be breast-feeding your baby, so it becomes even more important for you to eat right. Never skip on the sips of water. Increase dietary calcium with lots of milk and dairy products. Even the temptations of snacking should be met with some healthy options like sliced and salted raw vegetables, vegetable soup, breadsticks, baked beans or scrambled eggs every now and then.

Come Out of Your Shell and Socialize

The more you meet your loved ones, family members, relatives and friends, the more you will feel reassured. Socializing helps! Try to interact with other new mothers who can be some of your friends or relatives, meet them frequently by visiting their houses, plan for outings together if possible. Getting to see the same pediatrician or exercising at the same dance class will further motivate you to keep fit and to stay healthy without affecting your bond with your newborn.

How has the phase of new motherhood added fun and excitement to your life?

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Weight gain and winter season are inter-related! How? Though a little twisted explanation, it’s at this time that we like to curl up in blankets with a book or TV remote or laptop in one hand and steaming coffee in the other. Result? Reduced physical activity & consequentially reduced metabolism rate too. In winters, our digestion improves and we tend to eat high-calorie high junk that we used to run away from in summers. So, on the onset of winter, stop being a victim of weight gain by this seasonal-culprit, by following a few tips given underneath:

What are you planning to do to avoid weight gain this winter?

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Psoriasis can be a drop from your gene pool. It is commonly characterized by grey scaly skin rashes and profuse itching. It can be avoided from flaring up, if not completely eliminated, by taking some precautionary measures.

Arrival of winter exposes your skin to chilly winds blowing even on bright sunny days. When you are up on your feet and ready to leave for work, always make sure to apply a mild skin moisturizer to keep your skin well hydrated when your are at work. An SPF lotion to match your skin tone is a big plus to avoid any sunburns or rashes that cause skin redness and irritation, resulting in skin scales and plaques.

Wash away any impurities, pollutants, or skin irritants that you might have gathered on the skin on your way while returning home with a gentle herbal face wash. Remember not to rub your face too forcibly.

Any cuts, bumps, scrapes or infections on your skin can be awful, but it can be more awful if they flare-up psoriasis. Always try and wear full clothing to prevent any unwanted abrasions by rubbing against sharp surfaces while in the office. And if you unfortunately have any, then avoid scratching on it. By the way, make it a habit not to leave any open wounds that can let your skin on lease to any skin infection and/or possibly psoriasis.

Sorry, long nails are a complete ‘No-No’ for you if you have skin rashes and prickly itching. Remember to always keep your nails clipped which not only help you keep away from any psoriasis flare-ups but also help you use your keyboard with lightning speed.

Did you know that built-up stress too can also be a major player in flaring acne, eczema and / or lead to psoriasis?

Don’t let your work responsibilities consume away all your precious time. Make room for doing a little exercise regularly in your schedule not only to keep fit but also boost blood flow, can keep your skin healthy and vibrant. It will also maintain distance chronic skin problem like from psoriasis.

Is life keeping you too busy to take necessary skin care precautions?

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Festivals are the time when you are mostly outdoors meeting your relatives or friends. This hardly gives you any time to spend on your beauty treatments. So, before the festive season arrives, your looks must be ready to look adorable. This calls for some pre-festival beauty planning on your part. Here are some tips to pamper yourself at home….

• Make your skin glow for the occasion. For this, you must work upon your skin atleast two weeks in advance. Proper cleansing, toning, moisturizing, scrubbing, and applying ‘Ubtan’ must be a regular affair for you during these two weeks. This will give you a glowing skin to last this entire festive season.

• Massage your hair everyday with olive oil and apply ‘heena‘ and ‘amla’ at least 2-3 times before the festivity begins for moisturizing and conditioning your hair naturally and revitalizing your damage hair too..This will provide your hair with the necessary shine and luster and a soothing golden-brownish tinge that will add to the beauty of your untangled locks and stimulate thicker hair growth.

• Manicure and pedicure must be done 2-3 days in advance to avoid spending much time in fine tuning your fingernails and toenails at the last minute. Soak your hands and feet with your herbal body wash to soften your skin and cuticles to keep the nails short and beautiful. This will help you remove any debris from getting collected inside your skin and nail folds, which if left alone can be an open invitation for fungal infections. Always use a cotton ball with non-acetone nail polish to remove old nail polish.

• Herbal bath starts with turmeric on the body for glowing look. If you are planning to go for facial, do it approximately a day or two ahead before the beginning of the festive event. A blend of turmeric and natural facial scrub can certainly remove any dead skin cells and make your skin look smooth and radiant as never before. A biweekly facial massage at home can also help you keep your facial skin rejuvenated by promoting the blood circulation through your facial skin with increased oxygenation.

• There is no “one way” or “right way” to mix and apply henna to add gilding, glitter, to temporary tattoo and body art. It will add to your festive attire and keep you away from unwanted skin allergies and rashes. Mehandi or henna not only known as auspicious but also as a form of festive skin decoration among females of all ages. Henna is anti-bacteria.

It’s time to get your festival face on…

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Stop at One: Make Your First Break Your Last… October 20th is World Osteoporosis Day! Organized by the International Osteoporosis Foundation (IOF) every year, it is dedicated to raising global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease.

The hectic work schedule and at the same time taking care of your dear ones at home can definitely cause you to bend your back more than what you can actually tolerate. If this has become a routine of your life, make sure you are not compromising on your bone health or overall well being.

Your bones stop developing in length in your late teens, but continue to grow in density until the late 20s. Hence to get a better handle in bone health & strength throughout your life, sufficient intake of dietary calcium from a young age is necessary. As you grow older, the aging bones becomes soft and the bone density decreases putting you at increased risk of fractures and fall risks. This osteoporosis condition occurs due to calcium and vitamin D deficiency.

If you have ever had a fracture before, you need to be vigilant as there is a direct association between fractures and osteoporosis. Main lifestyle habits that can directly push you towards getting osteoporosis are sedentary lifestyle and low intake of calcium and vitamin D.

Does your 9-6 desk job mean little exercise & too much bending over your computer for you? Climbing stairs may not be a problem for you, but avoid slippery floors and wet surfaces so that you not land up in having a fall and fracturing any of your bones.

Boost your bone density by including intake of dietary calcium from a variety of food sources such as green leafy vegetables, dairy products, milk etc. It is the surest way to keep your bones strong and healthy at any age. A glass of milk is a basic necessity to keep up with the pace of your hectic work schedule and your busy life at home.

If you have painful joints or abnormal growth/curvature of any of your joints, get yourself tested for bone density with a DEXA scan after consulting with your doctor.

Note: Avoid taking non-prescription calcium supplements as excessive calcium intake can open the doors for kidney stones getting in.

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It is not rare to see women cribbing about sacrificing their most favorite dishes for the sake of slimming down. Even though the aspiration of getting a flat tummy is so intense, still the fact remains that your stomach never wants you to diet, let alone your taste buds. How good would it be for you to trim down your inches without experiencing the pain of  giving up your favourite food? Here are a few tips that you can follow and a few lifestyle changes that you can inculcate to carve your curves without forgoing food!

Eating Habits to Help Slimming Down

• Adequate protein and complex carb intake changes your plus size to smart size they help in slowing down the release of sugar into your blood by the food you eat. This in turn reduces your hunger pangs considerably and increases energy, whereby inhibiting the body’s tendency to accumulate excessive calories in the form of fat. It even adds to the fiber intake in the body, which is known to aid in digestion.

Food Sources:

• Don’t say no to Fats. It is a misconception that cutting down completely on fats helps reduce your inches quickly. Actually, a regular fat intake helps create a texture in your mouth due to which you get a full feeling, and thus eat less. Also, it helps trigger some hormones that give your brain a message of having a full feeling.

Food Sources:

Low-fat dairy products, seeds, olive oil, sunflower oil, fish, nuts and Desi Ghee.

• Extra Tips to Habituate:

Eat small frequent meals, 8-10 servings a day, and drink plenty of water to – reduce your hunger pangs
Increase wholegrain foods in your diet such as brown rice, wheat, pasta, brown bread, etc.
Use small utensils for eating and have starters like salads or soups for early satiate.

What BMI (body mass index) do you get a flat stomach?

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