HEALTH TIP

Health Tip Edition 13

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