Tips for a Healthy Lifestyle : June Episode 4

Tips for a Healthy Lifestyle


 

Nutrition

DASH Diet:

  • DASH is acclaimed as the best diet to manage hypertension.
  • Reduce daily intake of salt to 1 tea spoon max.
  • Eat wholegrain.
  • Eat leafy & raw vegetables as salad for 2 meals daily.
  • Eat 1 or 2 fruits daily.
  • Eat fish & poultry. Avoid red meat.
  • Eat nuts & legumes daily.
  • Avoid saturated oils.
  • Avoid sweets & desserts.
  • Have low fat yoghurt.

Exercise

Alternate Ways to Exercise:

  • 30 Minutes brisk walk along with 10 minutes free hand exercise daily.
  • Jog for 20 minutes & on alternate days do 30 minutes gyms exercise.
  • Play tennis or any other outdoor game 2 days a week, walking or golf 2 days a week & gardening 1 day a week.
  • Bike for 30 min 3 days a week with trekking the balance 2 days

Stress Management

Managing Anxiety:

  • Constantly worrying about anything & everything is called General Anxiety Disorder (GAD).
  • This affects your sleep & health, resulting in headaches, nausea, etc.
  • GAD could be genetic & affects women more than men & is treated by psychotherapy or talk therapy.
  • Yoga, meditation, exercise, music therapy, etc. helps.
  • Talk to your Doctors who may prescribe medication or consult a psychologist.

Avoid Addictions

Eat Fruits & Veggies:

  • Don't try to diet when giving up cigarettes, too much deprivation is bound to back fire.
  • Instead, focus on eating more fruits, vegetables & low fat dairy products.
  • A Duke University Study suggests these foods make cigarettes taste terrible, this helps in fighting the cravings while providing disease fighting nutrients

Medical

To Prevent Breast Cancer:

  • Exercising for at least 30 min a day.
  • Keep within an acceptable weight range.
  • Avoid hormone therapy unless prescribed by the physician.
  • Limiting alcohol to not more than once or twice a week, & not more than a unit per occasion.
  • Avoid high fat commercial diet of fried foods & instead eat salads daily

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Jun 21, 2020