Healthy LifeStyle Tips

We all often neglect our health because of the hectic daily schedules. Our generation has more obese people due to our food habits and busy lifestyles resulting in a number of diseases like Diabetes, hypertension, and heart diseases.

To prevent the prone diseases, we are all focusing on healthy lifestyles. A healthy lifestyle has both short and long-term health benefits.

However, being healthy is not a one day job. It requires many changes in lifestyle as well as eating habits.

Healthy lifestyle vector illustration.

Benefits of a healthy lifestyle

With a healthy lifestyle, you can only get positive results out of it, such as:

  • Having more energy
  • Strong muscles
  • Sleep better and be more relaxed
  • Maintaining a healthy weight can increase your lifespan and reduce the risk of certain diseases including cancer.

In fact, a few health tips can go a long way in improving your healthy living.

Healthy Lifestyle Tips

5 Healthy lifestyle tips to start a day with

  1. Start the day with a glass of water:

    Drinking a glass of water in the morning is the best way to hydrate your body.

    drink-waterIt helps in removing toxins from your digestive tract, supports weight loss, and stimulates metabolism and digestion. It also helps in getting glowing skin throughout the day.

  2. Meditate:

    Developing an early morning meditation can help you train your mind and emotions. It also helps you to react to challenges throughout your day. 

    meditateReduces the stress and improves concentration. Meditation encourages a healthy lifestyle and increases happiness.

  3. Exercise:

    Exercise is important to stay fit and healthy. One should walk for a few minutes every day to stay healthy.  Know what kind of exercise is right for you and schedule it. It doesn’t need to be longer.

    exerciseBut having some sort of physical activity in the morning will improve your blood circulation.
  4. Don’t skip breakfast:

    Breakfast is the most important meal of the day so it should be healthier and always be eaten at earliest. Almost 60% of our total calories should come from our breakfast.

    breakfastIt is good for overall health, Improves memory, Boosts Energy, Improves mood, Consumes more nutrients.
  5. Healthy Diet: 

    Including fruits and vegetables in your diet is perfect for starting a healthy routine.

    healthy-dietFruits and greeny leaf veggies contain high amounts of nutrients such as vitamins and antioxidants that help boost your immune system and fight with disease-causing toxins.

8 Negative Effects Of Bad Posture

Everyday we’ve been caught either slouching or hunching over our computer. Adding to this, Piles Specialists in Bangalore say though we know that it’s not good for us, majority of us don’t take any action on this. We come across the benefits of the good postures many times, but what about the negative effects? Have you ever thought of this? Probably there are countless times that our parents warn us to “sit up straight” but they never said us the reason.

Here, we list out 8 negative effect of bad posture.

    1. Soreness & Pain

Slouching isn’t a normal position for the body, and it causes our muscles to work harder. Soreness and pain are common effects of bad posture that are often overlooked, but it can lead to long-term health issues.soreness-&-painBad posture results in chronic pain, especially in the lower back area due to the poor posture and stress on the spine.

    1. Poor Circulation

Crossing your legs is the “proper” way to sit. Actually, it increases the pressure of fluids and gasses moving through our bodies.

poor-circulationBut lower back pain and spider veins are the main problems that are caused due to crossing of legs if you don’t change this habit.

    1. Negative Mood

As good posture fights depression, bad posture invites it. A study published in the journal Healthy psychology reports that individuals exhibits more fear, lower self-esteem, and worse moods than those who sat upright who sat with a slouches or slumped posture. 

negative-moodMore negative words were used than positive in the linguistic analyses.

    1. Increased Stress

Increase in the physical and mental stresses are two more negative effects of bad posture. Soreness and pain are caused by the body due to physical stress, and can also translate into mental stress. The relationship between posture and stressful situations were observed.

A study suggests, “Sitting upright may be a behavioural strategy to help build resilience to stress.” Levels of testosterone and increase levels of cortical can be decreased by the Bad posture.

    1. Carpal Tunnel Syndrome

The muscle function in arms, wrists, and hands are controlled by the nerves in your neck and upper back. Bad posture can negatively affect these areas and cause Carpal Tunnel Syndrome.

carpal-syndromeMuscles can become tight and present numbness, tingling, or pain.

    1. Less Motivation

Lower confidence, less motivation are some of the effects of the bad postures. People will also see you as less confident or shy if you are slouching, which will show its impact on both social and work situations.

Less MotivationLess motivation also goes hand in hand with depression and fear, so it makes sense that it’s affected by posture.

    1. Poor Digestion

Poor digestion is one of the negative effects of bad posture that often goes unrealized. Your organs bunch up together when you slouch and hunch over. This makes it harder for the body to digest food and can lead to constipation.

poor-digestionIt also impacts your metabolism and ultimately damages your bodily processes to consume and process food, leading to life-altering metabolic issues.

    1. Fatigue

The body works harder to keep you upright when you have poor posture, and you’ll be left feeling tired. The normal position of the body is upright, so your body is constantly trying to get it back to where it’s supposed to be.

fatiqueThe body requires more energy to do this, which will lead you to feel fatigue.

Next time when you sit, make sure you don’t hunch or slouch. Good posture is way to good health. 

To know more updates on Healthy Tips, follow SIICP Bangalore.

Effects of Junk food on our health

Being healthy is a major necessity of every human being. This can obviously be maintained only through healthy food and healthy life routine. If you bring changes in your diet and regular physical activity.  It can prevent majority of the health issues we face regularly. 

When it comes to diet, the ease of availability, less preparation time, ready-to-go packed foods are making our lives much easier. Thus making the junk food the first choice of our generation. But do we know how it affects our health and brain functions in the long run?

Why is junk food unhealthy?

Junk food contains a large number of calories from sugar or fat with little fibre, protein, vitamins or minerals. It can also be defined as pre-prepared or packaged food that has low nutritional value.

This affects a lot to the health of human being irrespective of age group and gender.
  • Diet which is high in saturated and Trans fats from foods like French fries, cheese burger, or processed food can increase the risk of heart disease, high cholesterol and diabetes.
  • Too much sodium increases the risk of kidney disease and high blood pressure.
  • Junk food can negatively affect your memory.
  • When your digestive system breaks down. The foods like drinks and sides which are loaded with carbohydrates with little to no fiber, the carbs are released as glucose (sugar) into your bloodstream. As a result blood sugar increases.
  • It increases the risk of cardiovascular diseases due to the lack of essential nutrients, vitamins, iron, minerals and dietary fibers and rich  in saturated fat, sodium and bad cholesterol.
  • Sugar can lead to obesity.

The more junk food you consume, the less likely you are to consume the essential nutrients that your body relies on. These food contain a lot of fats, carbohydrates and processed sugar and lack of protein and energy. So, the consumption of junk food can make you exhaustive and increases your craving for food.

Moreover, it doesn’t only affect the health condition it also affect the lifestyle of a human being. More amount of fast food consumption from outside means a fewer number of dinners at home together which influences the family cohesiveness. Sitting all together and eating in home creates a bond between parents and children and allows everyone to be in a relaxed environment, which is not at all possible in the noisy, frenetic atmosphere at a fast food restaurant.

Researchers has proved that there is no problem in eating junk food every once in a while. So, Occasional consumption is well and good. As long as you are eating in moderation, there’s absolutely nothing wrong with it. But, whenever we get time we should opt for healthy food than junk food.

IBS Diet – Foods to eat

Treatment of IBS focuses on relieving symptoms. People can control their symptoms by managing stress, diet, and lifestyle.

IBS Diet

Try the following changes in your diet:

  • High fiber diet: A diet or food rich in high-fiber such as whole grains, beans fruits, and vegetables.
  • Dietary fiber: The parts of plant foods that the body can’t digest. It helps to control blood sugar and maintain bowel health.
  • Excess fluids: Make sure your intake of fluids are plenty and more.
  • Avoid eating gluten: People with IBS report improvement in diarrhea symptoms if they stop eating gluten (barley and rye) 
  • FODMAPs: IBS symptoms might ease if you follow a strict low FODMAP diet and then reintroduce foods one at a time.

Lifestyle changes may help in the treatment of IBS, including:

  • Regular exercise: Physical exercise for 20-30 minutes improves cardiovascular health. 
  • Stress management: Reduce stress and improve mental health by pursuing and enjoyable activity.
  • Relaxation Techniques: Deep breathing, meditation, sleeping enough and other activities that reduce the symptoms of stress

The treatment of IBS also consists of Medications and Therapies. Know more about IBS symptoms, causes and various treatment methods SIICP follows.

Nutritional Tips For Ramadan During Iftar & Suhour

nutritional-tips-ramadan-fasting

Fasting during Ramadan has numerous health benefits but only if properly implemented. SIICP gives you a range of nutritional tips to follow at Iftar & Suhour* in the holy month of fasting to ensure nutrition and good health.

  1. Start Iftar with dates
    People might suffer from headache & dizziness due to the lowered blood sugar levels during fasting. To replenish your sugar levels, start Iftar with 2-3 dates. Dates are also rich in calories, hence moderation is required.

  2. Fasting during Ramadan – change in the regular body routine, could lead to constipation
    To avoid this, enrich your diet with fibre by eating vegetables, fruits, whole grains and legumes. Drink plenty of water and try to be active whenever possible.

  3. Include complex carbohydrates in Iftar
    Such as rice, potato and meat. They help to retain energy for a longer period by your body.

  4. Start your Iftar meal with a warm soup.
    Soup comforts the stomach after a long day of fasting. It replenishes your body with fluids and help prepare the digestive system for the meal.

  5. Avoid foods that are too spicy or salty to prevent getting thirsty during Ramadan. Consume more fruits and vegetables that are refreshing!

  6. Avoid the consumption of fried foods.
    Fried foods increase cholesterol level in your body. Replace them with boiled or grilled.

  7. Make sure your meals include generous amounts of vegetables like broccoli, spinach, peas, green beans, squash, and carrots. These add vitamins and minerals as well as fibers which are essential for a healthy digestive system.

  8. Divide your main course into three parts
    Have one quarter of the plate filled with complex carbohydrates, one quarter with lean meat or meat alternatives, and half with vegetables. This will ensure that you have a healthy balanced meal.

Having three meals is still important during this holy month: Iftar, a light evening snack, and Suhour. This would help you avoid continuous snacking throughout the non-fasting hours. And ensures your good health to celebrate Eid al-Fitr.

Ramadan – 7 Health Benefits of Fasting

health-benefits-fasting-during-ramadan

Ramadan – The holy month of fasting for Muslims and the followers of Islam. Fasting is one of the five fundamental principles of Islam. Each day during Ramadan, Muslims do not eat or drink from sunrise to sunset.

Health Benefits

This religious practice has numerous health benefits attached to it. Here are top 7 health benefits of fasting during Ramadan.

  1. Fasting gives a break to digestive system
    65% our body’s energy is consumed for digestion after eating. During fasting, our digestive system takes rest and the energy is used to heal our body.
  2. Fasting detoxifies your body
    We push lot of toxins into our body through processed and junk foods. Most of these toxins are stored in the form of fat. During fasting, the fat is burnt releasing the toxins from your body.
  3. Fasting promotes healthy diet
    Research has observed that fasting reduces craving for processed food and increases the desire for natural foods promoting healthy lifestyle.
  4. Fasting Resolves Inflammatory Response
    Fasting promotes resolution of inflammatory diseases and allergies. Such as rheumatoid arthritis, arthritis and skin diseases. It can also promote healing of inflammatory bowel diseases such as ulcerative colitis.
  5. Fasting reduces fat in body
    During fasting, body breaks down fats to acquire energy for bodily functions.
  6. Fasting reduces sugar level in blood
    Intermittent fasting is one of the best ways to improve insulin sensitivity and lower blood sugar levels naturally.
  7. Fasting boosts immunity
    When individuals take fruits to break a fast, they increase the body’s store of essential vitamins and minerals. Vitamins A and E are good antioxidants readily available in fruits. They help to boost immunity.

We all should observe and practice Ramadan fasting not only as a religious practice but as a way to promote healthier life style and to prevent lifestyle diseases.

5 Benefits Of Regular Excercise

The benefits of regular physical exercise are beyond just weight management. Regular routine of physical exercise provides you with numerous benefits.

  1. Increases Strength
    Regular exercise increases the strength of muscles, joints, bones, lungs and immune system. This increases the intake of oxygen and nutrients which thus boosts your energy.
  2. Controls Weight
    Losing weight is directly proportional to the number of calories you burn. Being physically more active helps you burn these calories. But don’t burn the calories of a whole week in a single day. Maintain the consistency.
  3. Boosts Mood
    Your body feels light and your mood brightens up definitely. You can clearly differentiate between a day when you hit the gym and a lazy day.
  4. Better Sleep
    Exercise is a key factor in improving sleep quality. More time spent sweating can actually boost the quality of your sleep.
  1. Prevents Health risks
    Exercise lowers your blood pressure, reduces the risk of heart stroke & diabetes, lowers the risk of cancer and increases body’s resistance to chronic diseases.
    To know more about Healthy routine tips, keep following SIICP.

These Foods Might Cause Constipation

Constipation is the inability of an individual to empty his bowels. Generally having less than 3 bowel movements per week is considered as constipation. It occurs when the stool moves very slowly through the bowels making it very hard and dry.
It can interfere with our daily routine thus causing lot of discomfort. 

In fact, 27% of adults experience it and its accompanying symptoms, such as bloating and gas. The older or more physically inactive you get, the more likely you are to experience it. Some foods can help relieve or reduce the risk of constipation and others can make it worse.

The following foods can make constipation worse. Try to avoid them when you feel constipated.
  1. Unripe Bananas: The Unripe bananas contains higher amounts of tannins, a compound that reduces the speed at which foods pass through the gutwhereas ripe bananas(yellow with brown spots) can make your bowel movements easy. Hence try to avoid consuming unripe bananas.
  2. Alcohol: Consumption of alcohol increases the amount fluids lost through urine thus reducing the water in your body and causes constipation.
  3. Gluten-Containing Foods: Some people may experience constipation when they eat foods (like wheat, barley, rye, spelt, kamut and triticale) that contain gluten.
  4. Processed Grains: The Processed grains and their products, such as white bread, white rice and white pasta, are less nutritious. And may be more constipating than whole grains. Usually in processed grains bran and germ part are removed which are main source of fiber.
  5. Dairy Products: Dairy products should be one of the first foods to eliminate from your diet if you suffer from rheumatoid arthritis. The worst among the variety of dairy products is ice cream, in-part due to the milk element, but also because of the amount of additives that are very frequently used in its’ make-up.
  6. Red Meat: Red meat worsens constipation for two main reasons.
  • Red meat is high in iron content. Too much iron in your diet can make the stools hard thus making it difficult to pass.
  • Dietary fibre is essential for regular bowel movements. Red meat doesn’t contain fibre.
You may benefit from replacing the red meat in their diet with protein- and fiber-rich alternatives such as beans, lentils and peas.
  1. Fast Foods: Eating frequent portions fast foods may increase the risk of constipation. These foods tend to be high in fat and low in fiber that can slow digestion. Fast-food snacks like chips, cookies, chocolate and ice cream may also replace more fiber-rich snack options such as fruits and vegetables in diet.

10 Foods To Prevent Colon Cancer

Colon Cancer is the third most cancer across the world, which accounts for nearly 1.4 million new cases and 6, 94,000 deaths per year and the vast majority of cases occur in people over age 50.

To reduce the risk of colon cancer, getting screened regularly is the right thing to do. And the everyday food we take can also help us to reduce colon cancer. Here is the list of food

  1. BROWN RICE:

According to a study of  Nutrition and Cancer, people who ate brown rice at least once a week reduced their risk  of colon polyps by 40% because it has higher fiber content and short chain fatty acids that halts the cancer cell’s growth . The Brown rice has 3.5 grams of fiber in one cup, compared to half gram per cup of white rice.

  1. SALMON:

Three ounces of sockeye salmon contains 112% of your recommended daily value of vitamin D. As Recent Research suggests Vitamin D Deficiency may cause Colon Cancer.

  1. BUTTERED CORN

orn fiber, inositol hexaphosphate, prevents colon cancer growth, University of Maryland research shows. Add real butter for a dose of cancer-fighting conjugated linoleic acid (CLA).

  1. PEANUTS :

Loma Linda University researchers found that Eating three times in a week of  legumes- chickpeas, black beans, and peas reduces the risk of colon polyps by 33%. Half a cup of peanuts consists more than 6 grams of fiber.

  1. GINGER

As per Cancer Research and Prevention, taking ginger root supplements for 28 days can reduce Colon Inflammation by 28%. And Colon Inflammation has been associating with the development of tumors. Researchers recommends to take 2 gram ginger supplement or 2tablespoon fresh ginger with meal daily.

  1. White Tea:

One cup of tea a day to cut your colon cancer risk in half- suggested by Louisiana State University and the University of North Carolina.  Especially white tea is powerful at blocking colon-polyp growth even more than green tea.

7. Spinach :

Spinach may help to fight colon cancer. As per study In the Journal of Nutrition and Cancer found that people who ate cooked green vegetables once a day had a 24% lower risk of colon cancer than people who ate less.

8. Mushrooms:

White button mushrooms are rich in the antioxidant ergothioneine, which has cancer-fighting properties. Add cooked spinach to a mushroom omelette for a cancer-fighting supper meal.

  1. BLACK RASPBERRIES:

Lab tests show that raspberry-fed rats develop 80% fewer tumors than animals that ate standard food. Pick black raspberries for 40% more cancer-fighting antioxidants than the red colour raspberries.

5 foods to avoid to reduce the risk of Piles / Hemorrhoids

In majority of cases controlled diet can help prevent hemorrhoids. Observations from various medical studies has proved that certain food can do increase the risk of piles. They are

  • Dairy Products:
    Most of the dairy products contain a sticky protein called Casein. And it is very hard to digest Casein for humans. And they contain very little fiber. So it’s best to limit the intake of these.
  • Refined Foods:
    In many cases, a diet that is rich in refined carbohydrates can leads worsening the hemorrhoid condition. Due to this , the following foods should either be entirely avoided, or consumed in distinctly small quantities:
    • Ready-Made Meals
    • White Bread
    • Processed Foods
  • Deep Fried and Spicy foods:
    Although deep-frying foods every now and then probably won’t damage your health permanently, during hemorrhoid, you should avoid fried foods.They can be damaging to hemorrhoids in two ways.
    • Fried foods are heavy and hard to digest.
    • Fried foods are typically cooked in vegetable oils which are extremely inflaming and can cause damage to the intestinal walls. The damage can make hemorrhoids larger and more painful.
  • Coffee, Tea and Alcohol:
    Drinking lots of coffee and Tea beverages at least 6 cups of coffee each day will dehydrate your body, making your stools harder. Alcohol is a painful risk to those who suffer with hemorrhoids because Alcohol can cause irritation within the intestinal tract, which of course then results in the aggravation of the symptoms associated with hemorrhoids.
  • Lacking Physical Activity: Avoid sitting down for extended periods of time to reduce pressure on your bottom area.
    Get up from your chair at least once in 20-30 minutes and walk 5 minutes to get your circulation started.
    You can also do squats, lunges, leg lifts etc. not more than 10-15 minutes because more stress on bottom area will upsets hemorrhoids.