In this fast-paced world, it is easy to fall prey to a number of lifestyle disorders such as obesity, diabetes, thyroid disorder, and heart disease.
We have little time to spare in our sedentary jobs, so we don’t take time to exercise and resort to fast food that has no nutritional value. Additionally, we have become so addicted to our gadgets and the virtual world that we have lost touch with our bodies. Our sleeping cycle has gone awry, leading to adrenal fatigue, anxiety, and in serious cases, mental illnesses.
The happiness of a family depends on the good health of all its members. In the effort to make more money and care for our loved ones, we are risking our health. If we don’t eat and sleep well, we will create more problems, not only for our family but for our society, at large.
Even little dietary changes such as intake of proteins and healthy fats can make a significant difference in our health. And as we all know, health is wealth!
As a certified holistic nutritionist, I am here to guide you on your journey to stay healthy, both mentally and physically.
Let’s work together to bring out a fitter you!
Below are some of my general recommendations.
You can consult me for a customized approach to your overall well-being.
What does a healthy family look like?
A healthy family is united in all matters and most importantly all members of the family know the importance of a healthy diet and a healthy lifestyle. They enjoy good health and always try to improve their quality of life by choosing the best diet that provides the best nutritional values. They know that they can prevent the onset of many chronic diseases common today by just adopting a healthy diet and a balanced body weight by regular exercise. They not only keep good dietary habits but are also rich in family values and share their happiness together. All members support each other in upgrading their life through mutual efforts.
What are some of the right choices to be a healthier you?
Probably the most important aspect of a healthy mind and body is a balanced diet full of nutritional value.
You should make your meals that provide balanced nutrition comprising of carbohydrates, proteins and good fats. Carbohydrates are the energy molecules and glucose is vital for the body to perform body functions. Proteins build up muscles, nails, hairs, skin, cell organelles, enzymes, DNA, hormones and various other molecules that make up the body. Fats make-up cell membranes and are also helpful in maintaining good cholesterol, healthy skin and immune health. Minerals and vitamins help in fighting diseases like goiter and anemia.
Variety of Foods
A healthy lifestyle doesn’t mean sticking to a single dish all the time. By adding variety in your diet can not only be good to taste but will also help in balancing the nutrition intake. For example, if you are having a fatty meal at dinner or lunch, you should try a lighter meal like vegetables or cereals in the next meal to let the stomach rest. A high-fat food takes 1-2 days to fully digest.
Experts suggest that instead of having two large meals a day, one can divide them into 5 or more small portions throughout the day. Portion eating helps to avoid gastrointestinal diseases like GERD, IBD (inflammatory bowel disease) and food can be digested well in small portions.
70% of our body is water. You should drink a minimum of 8 glasses or 1.5-liter water or fluids per day to maintain good health. Water helps detoxifying blood, kidneys and prevents skin problems. Dehydration can cause dizziness, decreased urination, headache, kidney problems, dry-mouth, and yellow urine.
Choose “good fats”
Not all fats are bad in fact fats or lipids make up the membranes of our body cells. White fat is bad and accumulates around belly and hips causing obesity while adipose or brown fat is good for the health. Saturated fat (animal fat) must be minimized in diet. Unsaturated fats from plant origin are liquid at room temperature and don’t increase cholesterol levels as compared to saturated fats. Boiling, baking or steaming is good instead of frying to limit the fat intake.
A 30 minutes workout is optimum to maintain balanced body shape and strength. Exercise enhances the metabolism means increased burning of calories. Exercise reduces fat, slows aging, reduces obesity, builds muscles and helps prevents diseases like stroke, hypertension and heart attack and diabetes.
The doctor of the future will have a gym at his premises because a sedentary lifestyle is increasing rapidly all over the world.
How can I guide you on your journey to better health?
Good health is all about maintenance. If you are willing to take yourself up on a healthy lifestyle on a regular basis then you can achieve your health goals. A healthy lifestyle is a journey itself that not only improves quality of life but also ensures longevity. I have some useful tips to help you on your path towards sound health.
They are vital for various health functions like tissue repair after injury, cell division, enzyme, and hormone synthesis. Protein helps in building muscles, bones, skin, blood cells and cartilage.
Rich sources of proteins are egg whites, lean meat, poultry, milk, whey, beans, legumes, and soy.
They provide energy to each and every cell of the body allowing us to perform daily tasks. They are important for the functioning of vital organs like the brain, heart, liver, lungs, and kidneys.
Carbohydrate loaded diets include white bread, sweetened yogurt, beans, milk, potatoes, cookies, spaghetti, soft drinks, corn, and sugary products.
Omega-3 fatty acids maintain eye moisture and fluidity, keeps the skin thick and moisturized, decrease acne and psoriasis. Fish (oily), walnuts, flaxseeds, peanuts, chia seeds, olive oil, sardines, canola oil, and legumes are a good source.
Vitamin C is abundant in citrus fruits, guava, cauliflower, papaya, strawberries, broccoli, oranges, and leafy green vegetables. It acts as an antioxidant and makes collagen. It reverses age-related eye and skin problems.
Vitamin E acts as an antioxidant and reverses aging signs. Avocados, sunflower seeds, almonds, peanuts, sunflower oil, wheat germ-oil, safflower-oil, corn-oil and soybean oils are rich in vitamin E.
Vitamin A and beta carotene are present in carrots, cod liver oil, eggs, spinach, and sweet potatoes
They are necessary for the proper functioning of the retina in vision formation. Beta carotene also protects the skin from UV rays. Vitamin A also strengthens bones.
Vitamin D prevents rickets, builds bones and is necessary for the absorption of calcium in bones maintaining bone strength. Good sources of vitamin A include fatty fish, yolks of eggs, beef liver and cheese.
Vitamin B complex produces energy from glucose, helps in protein metabolism and cell division. Major sources are poultry, fish, milk products and eggs.
Folic acid is mandatory for a healthy pregnancy maintaining neonatal health. It is found in cereals, bread, rice, pasta, leafy green vegetables, and citrus fruits.
Vitamin K helps in bone repairing and homeostasis. It also helps in the blood clotting process in case of injury. Vitamin K is found in leafy green veggies, eggs, and cereals.
Calcium is the part of bones and is required for bone density. It prevents osteoporosis, high blood pressure, and cancer. Milk and milk products, leafy green veggies, sardines, and nuts are a good source of calcium.
Phosphorus present in milk, dairy products, soybeans, and lentils; removes toxins from kidneys, strengthens bones and helps in DNA synthesis.
Magnesium is responsible for calcium absorption in bones, heals anxiety and migraines. It is rich in beans, dry fruits, and whole grains.
Sodium and potassium regulate water content in the body and remove wastes from the blood via kidneys. Sodium is chiefly present in table salt while potassium can be found in seafood, bananas and milk products.
Zinc present in beef, chicken, shellfish, legumes, eggs, and pork loin can help in reducing macular degeneration in eyes, skin inflammation and lesions.
Iron prevents anemia. All types of meat, seafood, and chicken are abundant in iron.
Selenium improves brain functioning and memory. It also enhances fertility and prevents cancer. Tuna, Brazilian nuts, turkey, ham, and pork are rich in selenium.
Copper helps in red blood cell synthesis, prevents osteoporosis and prevents heart diseases. Lobsters, mushrooms, liver, nuts and dark cocoa are rich sources.
Iodine prevents goiter nad improves thyroid function and prevents cancer. Iodine is also helpful for the health of the child during pregnancy. Iodine is present in seafood, shrimps, cheese, bread, and yogurt.
Isoflavones reverse signs of aging, wrinkles and enhance the elasticity of the skin. Soybeans, fava beans, chickpeas, nuts, and pistachio are a rich source.
Catechins in green tea protect skin from the sun and improve the moisture and texture of the skin. Catechins are abundant in red wine, black grapes, strawberries, raspberries, and chocolates.
What are the symptoms or red flags to watch out for?
Regularly check BMI and try to bring it to normal if you or your family member is becoming over-weight. As obesity is the major cause of health-related issues, an abnormally dropping weight is also needed to be checked by a physician.
Regularly check the eyesight and check changes in visual clarity and if it needs, visit an ophthalmologist to get checked.
Less than or greater than normal urination can be sue stones, diabetes or kidney infection. Inflammation while urinating must not be ignored.
Other symptoms you must not ignore:
Discoloration of teeth or premature falling of teeth.
Swollen or painful gums especially if bleeding while brushing.
A prolonged cough.
Yellow coloration in the white portion of eyes.
Swelling around face, feet or legs.
Pain in the jawbone.
Severe headaches especially if half headed.
Inflammation around genitals with or without intercourse.
Numbness in any body part.
A fever of more than 5 days.
A common cold exceeding 7 days.
Pus in the wound.
Inflammation in belly, bloatedness, diarrhea, constipation, and nausea.
Any unusual change in the menstruation cycle.
Formation of spots or pimples around genitals.
What are the risks of the environment?
Have a look at the company of your family members to prevent them from using drugs, smoking tobacco, and psychoactive drugs since they cause detrimental effects on health causing cancer in the liver and lungs.
Allergens and Pollutants
Allergens like pollens, seasonal changes, certain foods, pet-furs, and others can initiate allergic symptoms of mild to severe intensity. Air, water, soil, and noise pollution can badly affect your health. Heavy metals in air or water can result in mental diseases, cancer, and gastric problems.
Harsh summers can cause dehydration and temperature. Exposure to a cold environment can cause dry skin, cold sores, infections and hypothermia in severe cases.
Why and how should you go dairy-free or gluten-free?
Gluten is found in wheat flour and products made from wheat or barley.
You should go for a gluten-free diet if:
1. You are allergic to gluten.
2. Have a celiac disease.
Benefits of being gluten-free:
1. Regulation of cholesterol
2. Improved energy levels
3. Enhanced weight loss
4. Antioxidant-rich diet
5. Unprocessed food keeps gut healthy and so overall wellbeing.
You can go gluten-free by replacing your daily food items with gluten-free products such as gluten-free bread, gluten-free flour, etc. You can keep on using meat, poultry, and fish since they are already gluten-free.
How do you know you need to make changes?
You can always have a checklist of your day to day routines and assess whether a certain routine or practice is having a negative impact or not having any positive impact on the health of your family and yourself.
If you see any of the symptoms from the red flags given above, you should never ignore them and consult your physician.
Processed foods need to be replaced with all organic diet since processed foods are treated with preservatives and artificial colors that are not healthy in the long run.
Obesity is the gateway to a number of diseases. You should maintain a healthy BMI (body to mass ratio) between 18.5 to 24. If you are obese or overweight, you should adopt these habits:
Use stairs instead of lifts.
Prefer walking instead of driving for small distances.
Reduce carbs intake and increase protein intake to boost metabolism.
Workout for 30 minutes each day.
Avoid fatty foods.
Mix green tea and lemon juice to drink empty stomach.
The challenges in today’s world to be healthier with outside and technology influences.
Technology influences our lifestyle in a way beyond our thoughts.
Eye strain put by the use of mobile, computer and tablet screens deteriorates our eye health by disturbing the focal point and exhausting eye muscles. Eyes often get dried and hurt. Digital stress also causes mental diseases like depression.
Everyone looks happy in social timelines, but actual happiness is rare these days.
The chronic use of social media leads to unexplained anxiety and complex.
Although healthy competition brings creativity. But, in this fast-paced world, everyone is a part of the race of bank balance and fame ignoring health and longevity.
Elevators, cars, and bikes have made transportation easier but at the cost of health. Obesity and junk eating are prevailing rapidly. Luxuries have made things worse than better for us.
Although it seems a difficult task to follow all the rules towards a healthier lifestyle, taking a small step is better than none. A collective effort of the whole family is the key to a healthy and prosperous family. Inspire others by first implementing on yourself. Because only by keeping yourself in prime health can you help your family spend and a healthy and long life.