Health Tip

Health Tip Edition 14

Nutrition

Tips to Lose Weight:

• Weigh yourself once a week using the same machine each time.
• The fats to avoid are saturated fats (butter, cheese, ghee), good oils include unsaturated fats (olive oil, groundnut oil, etc.).
• Drink a glass or two of water before each meal.
• Never skip breakfast or any other meal. It makes you over eat at the next meal.
• Eat slowly at 20 minutes each meal.

Exercise

Tips For Hikers:

• Start with a 20-30 minute walk, before attempting trekking in hills & forests.
• Use a stick for support & balance.
• Walking up slopes is a good Cardio workout & walking in uneven ground strengthens the bones & improves balance.
• Always hike with a buddy for reasons of safety & carry a map of the region & be aware of weather conditions.

Stress Management

Brain Foods:( Broccoli)

• Brocolli is high in Vitamin K, which has been found to promote brain healing following trauma or illness.
• Broccoli contains sulforaphane, which has been found to fortify and repair the blood-brain barrier following damage from injury or illness.
• The blood-brain barrier is a membrane that serves as a filter of sorts, protecting the brain from potentially harmful chemicals that are present in the blood.

Avoid Addictions

Premature Ageing:

• One of the chief & significant causes of premature ageing of the face is smoking.
• Skin changes include leathery skin & deep wrinkling.
• Smoking leads to biochemical changes in the body that speed the aging process.
• Smoking deprives the living skin of oxygen by causing constriction of blood vessels. As a result, blood doesn't get to your organs such as the skin as easily.

Medical

Reducing Triglycerides:

• Avoid sugar in food (desserts) or in drinks (coffee, tea, aerated drinks). Eat fruits instead of desserts & water instead of sugar free drinks.
• Avoid rice, pasta, white bread. Eat whole grain & multigrain instead.
• Don’t have  more than 1 or 2 drinks of alcohol per week.
• Lose weight & keep within your weight range.
• 30 minutes of walking daily or daily exercise.