In the quest to better ourselves, especially at the beginning of a new calendar year, we could turn to self-help books, life coaches or TikTok tutorials.
As per the age-old principle of Ayurveda, each distinct species of every living and non-living being in the Universe has its own characteristics due to the difference in the combination of their Mahabhutas – commonly known as the five elements. Each of these represents the five senses. Every substance contains at least some of six rasas (taste) and they are: Svadu/Madhura (Sweet), Amla (Sour), Lavana (Salty), Tikta (Bitter), Ushna/Katu (Pungent), and Kashaya (astringent).
Ayurveda expert and co-founder of Ayushakti, Dr. Smita Naram, has stressed the importance of a healthy nutritional diet. Speaking to Hindustan Times, she said, “Healthy food habits play a vital role in the growth of an individual and are necessary for overall holistic development and lifestyle.” Starting from breastfeeding to old-age, the food we intake is important to determine the establishment of the right habits.
Health tips for children
As per Dr. Smita, breastfeeding is a very crucial part of the early stage of an individual’s life and so it is strongly recommended for the mother to have nutritious food so that the child can receive the right amount of nutrition required. “Kids should be taught to have options for breakfast, instead of having bread butter they can have chickpea crepe (chilla), boiled eggs, ragi porridge, and protein shake made from nutritious fruits and vegetables,” suggests Dr. Smita.
To maintain a healthy lifestyle amid the ongoing pandemic and beyond, the Ayurveda expert reveals a few nutrients one must include and foods one must ideally eliminate from their daily diet for overall holistic development and lifestyle.
Foods an adult must include in daily diet
-High fiber grains
-Beans and lentils
-Fruits like papaya and pomegranate
-Also add lots of spices like turmeric, ginger, garlic, coriander and cumin to the food.
Foods an adult must exclude from daily diet
-Foods that are high in inflammation like sugar and sour food
-Foods made with white flour, cheese and butter.
There could not have been a better way to gain realisation around focus on health and a better lifestyle than the ongoing pandemic. The daily and common struggle for individuals due to the crisis has prompted people to develop the right food and living choices. Maintaining a healthy lifestyle is now more important than ever and so is bridging the physical and mental health gaps.
CUMBERLAND — Dietitians at the Giant Company offer free live nutrition classes via Zoom.
“Over the past year, thousands of aspiring chefs of all ages participated in our virtual nutrition classes and we are excited to bring them back and better than ever for 2022,” said dietitian Kilene Knitter.
Foodie Fun for Mini Chefs and Families begins at 10:30 a.m. on Mondays. A story is offered while creating nourishing snacks.
On Saturdays at 10 a.m., January classes feature Frozen fun with Olaf personal pizzas and Elsa’s frozen blueberry cookies or bake up red velvet sugar cookies and quick homemade pretzels in February.
From wellness workshops every Monday at 7 p.m. to healthy choices for weight control on Wednesdays at noon, dietitians are ready to help. Classes also include better for you baking Wednesdays at 10 a.m. and freezer meal prep classes Thursdays at noon.
February is Heart Month and the dietitians have classes scheduled to showcase tips and recipes. Mondays at 7 p.m. learn more about heart health and how sodium, fiber and fats can all play a role. Every Tuesday at noon, recipes are shared along with pantry suggestions for cooking with canned goods, dried beans and global grains.
All classes are free but advanced registration is required at thegiantcompanynutritionists.eventbrite.com. Customers can earn rewards points when they attend the entire nutrition class.
Actor Raghav Tiwari feels that veganism promotes a healthy lifestyle which is quite important amid sudden increase in COVID-19 cases in India. The actor who was seen playing a protagonist Aditya in his acting debut show ‘Hamari Wali Good News’ feels it is all the more important in times of Covid 19.
“I personally feel going vegan means, living longer, living safer, living slimmer and most importantly, living happier. Veganism promotes a healthy lifestyle. With modern advancements, it is much easier to take on this diet than any other history in time. And in the current situation when covid-19 virus is taking a toll over it has become somehow a necessity,” Tiwari tells us.
He adds, “Today, vegans are open to a series of delicious, artificial meats, which are often just tofu or vegetables. Nonetheless they taste relatively close to the usual animal product. Different supplement vitamins are now sold making it inexcusable for the majority not to join. Vegan burgers, vegan ice cream, scrambled tofu (remake of scrambled eggs) possibly exist. Humans no longer have to live like their barbaric ancestors. They have the chance to change, and live more superior lives by not eating animals.”
Tiwari has challenged himself to celebrate veganuary month which the world celebrates every January.
After a Parkinson’s diagnosis, life can become a stream of “what ifs” and “I can’ts.” While it’s true that life changes with the disease, there are still many things we can do, including exercising, practicing mindfulness, and eating a healthy diet.
Many ring in the new year by promising to exercise more and eat a healthy diet. It may sound cliché, but for those of us with Parkinson’s, a healthy lifestyle can improve our quality of life and help us manage symptoms and slow progression.
If you have Parkinson’s, I’ve compiled a list of activities that you may find helpful. Remember, before starting an exercise plan or changing your diet, make sure to consult with your medical team. Keep your goals simple and attainable. Tackle one thing at a time. Be patient with yourself. Include your family — a healthy lifestyle is for everyone!
Do something for your health every day. Simple activities and one-minute meditations are a great way to start. There are exercises for all abilities and fitness levels, from chair exercises to high-intensity interval training.
Physical activities might include taking a walk, or tossing a ball from one hand to the other while standing or sitting. Try adding cognitive exercises to your daily regimen. For instance, toss the ball and spell your name.
You can also add resistance training with very light weights or bands. Water bottles or cans of soup can serve as dumbbells. A dish towel pulled tight between your hands can be used as well. Be creative.
A few things to keep in mind: Choose something appropriate for your fitness level that you enjoy, and try new activities. If you can exercise with friends, a spouse, or other people with Parkinson’s, they can hold you accountable and help you stick with it. That’s a win for everyone!
Researchers are discovering that mindfulness is helpful in managing Parkinson’s. It can relieve stress and anxiety, and improve your mood. Some useful tools are apps, books, soft music, and breathing techniques.
Drinking enough water to stay hydrated and maintaining a well-balanced diet can be challenging. Finding ways to simplify cooking can make this easier and less stressful.
Start with a few simple recipes that contain few ingredients but are packed with vitamins. Use precut meats and vegetables as a shortcut.
Try new things and mix them up. Hard-boiled eggs or smoothies can make for a healthy meal at any point during the day. It’s breakfast for dinner!
Another option is meal delivery services, which conveniently send you the ingredients for several meals. You can tailor the meals to your diet, and choose how many you want.
Keep it simple, and you can be successful. It is possible to pursue a healthy lifestyle with Parkinson’s. Visit the Parkinson’s News Today Forums and let us know how you are choosing to be healthy in 2022.
Note: Parkinson’s News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Parkinson’s News Today or its parent company, BioNews, and are intended to spark discussion about issues pertaining to Parkinson’s disease.
For many people, the beginning of a new year can represent a fresh start on health goals. When you focus on losing weight, exercising more, eating healthy and lowering stress, all of these actions have the added bonus of improving your heart health. Maintaining a healthy lifestyle is also key in lowering your risk for heart disease and heart attacks.
As you think about the new year and everything you are thankful for, here are five lifestyle tips your heart will thank you for, too.
- Stay active.
Heavy meals and stressful days may make you want to stay on the couch, but moderate exercise for 30 minutes at least three times per week can burn fat, lower cholesterol and put you on a path to improving your heart’s health.
- Take care of your gums.
Brushing your teeth and flossing daily can reduce the amount of bacteria in your mouth and gum inflammation, which lowers your risk of periodontal disease. This decrease in bacteria in the body may also improve your overall risk of heart disease.
- Make sleep a priority.
While it is easy to lose track of time during the course of a busy day, maintaining an appropriate day/night cycle and getting plenty of sleep will keep you at your best physically and mentally, and also help keep stress levels lower. According to the Centers for Disease Control and Prevention, adults who sleep less than seven hours each night are more likely to suffer from health problems, including heart attacks, asthma and depression.
- Stop smoking.
Using tobacco has negative side effects for all of your body’s systems and organs, but especially your heart. Over time, smoking tobacco damages the lining of your arteries, reduces the amount of oxygen in your blood and raises your blood pressure. In short, smoking may dramatically increase your risk of a stroke or heart attack.
- Avoid the wrong kinds of fats.
Maintain a well-balanced diet, including plenty of fruits and vegetables. Trans fats are a form of unsaturated fat that can raise your “bad cholesterol” (low-density lipoprotein) and increase your risk for heart disease. Remember, it isn’t about what you eat in a single meal; it’s the overall pattern of your food choices each day that counts.
Coronary and other types of heart disease can cause heart attacks but making healthy lifestyle choices can definitely reduce your risk and improve your overall health.
More ways to prevent heart disease.
Learn more about the Division of Cardiothoracic Surgery
Visit the Healthcare page to learn more about cardiothoracic procedures and treatments.
By Dr. Alexander Schutz, assistant professor of surgery in the Division of Cardiothoracic Surgery at Baylor College of Medicine
Dr Sachin Mittal
If you are not been able to stick to your New Year resolutions, you are not alone. Most New Year resolutions don’t last because they are not accompanied by changes in our day-to-day habits. So, instead of opting for resolutions; let’s think about developing new habits… rather healthy lifestyle changes that we can adopt and stick to. Some such practices that can make 2022 a happy and healthy year for everyone
1More water, less sugar Water has healing as well as nurturing abilities. Many problems ranging from premature aging to obesity or even lifestyle disorders will disappear if we start drinking more water. Similarly, sugar might give temporary satisfaction but it’s definitely not healthy at all. In fact, whenever you have a craving for something sweet, drink water instead.
2Eat without screens Nowadays most people eat staring at their laptop or mobiles. They are never able to enjoy their food besides by the time their mind gets the satiety signal, they have eaten far more than needed. Let’s enjoy meals without indulging in any other activity. That’s mindful eating.
3A walk a day keeps obesity away Walking four to five times a week for at least 45 minutes or more goes a long way in keeping us healthy. If you can’t walk for 45 minutes at a stretch, even a five-minute interval in between counts; or you can even divide it into 15-minute chunks. Use stairs; walk while talking on the phone or in office corridors. Every small bit counts. Remember, sitting is the new smoking.
4Have a colourful diet Our current diet has too much white and brown in the form of refined flour-based junk foods and sugary drinks. Add more greens and reds of fruit and vegetables, greys and yellows of millets; and all shades of berries in your diet. A colourful plate is the easiest way to stay healthy and fit.
5Plan your meals Not just your finances, plan your meals as it is an investment in health. In absence of planning, we end up eating anything readily available that is usually processed/ junk/ ready-to-eat food. So, if we are working or even travelling, pack some nuts/seeds/dry fruits rather than searching apps for food delivery.
6 Have a fixed sleeping
schedule Want to live longer? Sleep on time and for at least seven hours a day. Our hormones get affected because of an erratic sleep schedule. And that promotes weight gain.
7Slow down We should set an easy pace of life instead of rushing around all the time. It only leads to stress and we all know stress can lead to many lifestyle diseases.
8Celebrate a ‘Sun’day every week Vitamin D is one of the most important vitamins that the body needs and it’s something that we can get for free from sunlight. People with sufficient levels of Vitamin-D not just have stronger bones but better Covid outcomes. Get some sunlight at least once a week.
9 Maintain your health balance sheet day It’s important to get our health check-up done once every year. This helps us to be proactive rather than being reactive when it comes to our health.
10Bring back pen and paper in your life Rather than whiling away time on mobile phones, it’s better to jot down our thoughts on paper. So how about starting a gratitude journal this year? Every day, before sleeping, write at least three things you are grateful for — a good remedy for mental peace and strength.
Because happiness doesn’t bring gratitude, gratitude brings happiness!
(Dr Mittal is a Chandigarh-based endocrinologist)
The start of the New Year encourages many people to create new personal and fitness goals. And just like the crowds gyms see on Jan. 1, local health store Epic Nutrition is no stranger to seeing dozens of new customers this month determined to meet their wellness goals.
Co-owners Jose and Diana Hernandez launched their smoothie energy drinks store exactly a year ago in an effort to promote a healthy lifestyle for their hometown of Conroe.
Israelis will now have to pay more for their favorite soft drinks after the Knesset gave final approval to a decree hiking taxes on sweetened beverages.
The decision, first approved by Finance Committee, was okayed by the Knesset okayed overnight Monday-Tuesday in a 57-56 decision.
The move came into immediate effect.
It raises the price for every liter of sugary drink by NIS 1 ($0.32). For diet drinks — defined as having less than five grams of sugar per 100 milliliters — the addition is 70 agorot ($0.23) per liter.
The decree’s authors explained that Health Ministry figures point to sugary drinks as accounting for 30-40 percent of Israelis’ consumption of added sugar that doesn’t exist naturally in foods.
They said this was a key contributor to obesity in Israel, since research shows many Israeli children drink sweetened beverages every day, placing the country at a worryingly high place in worldwide rankings of sugar consumption.
They cited the examples of other countries — including Britain, France, Finland and Mexico — that have imposed similar taxes in an attempt to encourage a healthy lifestyle, and cited research showing they can significantly lower the consumption of sugary drinks in the long term.
If you’re looking to cut down on meat consumption—but becoming vegetarian or vegan feels like too big of a jump—a Pesco-Mediterranean diet might be your best bet.
The mostly plant-based diet can still satisfy your animal protein fix, while offering a host of benefits to promote a healthier lifestyle.
So what’s in a Pesco-Mediterranean Diet and is it really the best choice for your health?
What Is a Pesco-Mediterranean Diet?
A Pesco-Mediterranean diet is essentially the Mediterranean diet combined with fish and seafood as your main animal food sources.
A Mediterranean diet (made mostly of plant-based foods, with olive oil being the primary source of added fat) is based on the traditional cuisines of Greece, Italy and other countries bordering the Mediterranean Sea, the Mayo Clinic explains.
A typical Mediterranean diet pattern entails the following key aspects, according to the Mayo Clinic:
- Forms meals around vegetables, beans and whole grains.
- Eat fish at least twice a week.
- Use olive oil instead of butter when cooking.
- Serve fresh fruit for dessert.
The foundation of a Pesco-Mediterranean diet usually consists of vegetables, fruits, nuts, seeds, legumes, whole grains, as well as extra-virgin olive oil, fish, seafood and fermented dairy products.
Pesco-Mediterranean Diet Health Benefits
Speaking to Newsweek, Katherine Zeratsky, a registered dietitian nutritionist (RDN) at the Mayo Clinic, said the Pesco-Mediterranean diet “follows the positive trend of the benefits of the traditional Mediterranean diet.”
It’s also important to note that before making any changes to your diet, it’s always best to consult with a RDN first as “a RDN can help you identify the best eating pattern to match your unique needs,” Roxana Ehsani, a RDN and national media spokesperson for the Academy of Nutrition and Dietetics, told Newsweek.
Reduces Meat Consumption
As it entails eating more fish and seafood, the Pesco-Mediterranean diet reduces your meat consumption, including red meat and processed meats, which are both “pro-inflammatory” and raise “bad” LDL (low-density lipoprotein) cholesterol levels, Ehsani warned.
Zeratsky explained red and processed meats are a significant source of saturated fat. Processed meats tend to be high in sodium and other additives that may dilute nutritional quality.
“On the opposite spectrum, fish intake, often attributed to the healthier fats, have been shown to decrease coronary artery disease and sudden cardiac death and may also benefit other systems in our body such as brain health and lowering cancer risk,” Zeratsky noted.
Fatty fish (such as mackerel, herring, sardines, albacore tuna and salmon) are rich in omega-3 fatty acids, which are polyunsaturated fats that help fight inflammation in the body.
…And Risk of Heart Conditions
Zeratsky said consuming red and processed meat in greater quantity and/or frequency has been linked to a greater risk of cardiovascular disease and colon cancer.
A 2020 study in the peer-reviewed Journal of American College of Cardiology (JACC) noted that higher fish consumption (as long as it’s not fried fish) has been associated with a reduced risk of heart failure and a drop in the incidence of metabolic syndrome (a cluster of conditions occurring together, raising your risk of heart disease, stroke and type 2 diabetes).
Ehsani also warned that high consumption of meat can be harmful to brain health.
The Mayo Clinic says the omega-3 fatty acids found in fatty fish help reduce triglycerides (a type of fat in your blood) and blood clotting as well as the risk of stroke and heart failure.
In a 2018 Science Advisory, the American Heart Association recommended people to have one to two seafood meals per week to “reduce the risk of congestive heart failure, coronary heart disease, ischemic stroke and sudden cardiac death.”
…And ‘Bad’ Cholesterol
A Pesco-Mediterranean diet emphasizes “heart healthy fats,” such as olive oil, Ehsani said.
“Olive oil is a monounsaturated fat, which can help lower the bad LDL cholesterol and raise the good HDL [high-density lipoprotein] cholesterol,” she explained.
Good Source of Low-fat Protein
Low in saturated fat, seafood makes an excellent source of protein. Seafood contains essential omega-3 fats, which are “heart and brain healthy fats,” Ehsani said.
Eggs also form part of the traditional as well as the Pesco-Mediterranean diet. Zeratsky explained: “Eggs are a good source of many nutrients but two that are of particular interest are lutein and zeaxanthin, carotenoids—types of antioxidants. They are thought to play a role in brain and eye health.”
…And Healthy Fats
Nuts and seeds also form a regular part of a Pesco-Mediterranean diet. Not only are they both an excellent source of healthy fats, they’re also rich in dietary fiber and provide a lean source of protein, Ehsani noted.
According to the 2020 JACC study, trial groups that consumed a Mediterranean diet supplemented with nuts or extra virgin olive oil had “statistically significant reductions of 29 percent for major adverse CVD [cardiovascular disease] events—myocardial infarction (MI), stroke, and death from these causes—and 42 percent for stroke,” compared with groups on a simple low-fat diet.
…And Vitamin D
Ehsani also highlighted that seafood is also a good source of vitamin D, a nutrient which most people are deficient in, she said.
Zeratsky explained: “Some fish are a source of vitamin D, a nutrient scarce in most foods in their natural state. Vitamin D is recognized for its importance in bone health but may have a role in many functions in our body.”
Zeratsky said a diet of whole grains, beans/legumes (pulses), vegetables, fruits, and nuts is high in fiber, which keeps our gastrointestinal tract healthy and is helpful in managing blood glucose. Fiber also impacts our satiety. “Hunger and calorie control are often in check with a higher intake.”
The Pesco-Mediterranean diet features healthy fats and fats also play a role in satiation, she added.
“When we are full and satisfied from the fiber, this can result in a sustainable, healthy, calorie controlled diet that keeps our weight in check.
“Weight seems to be a factor in many chronic diseases. That said, if eating this way doesn’t move the scale, it’s still a nutritious and health promoting diet,” Zeratsky said.
The Pesco-Mediterranean diet focuses on fish as a source of protein. “Protein too has a satiating effect and can be helpful in hunger and calorie control,” she explained.
High in Nutrient-Dense Foods
A Pesco-Mediterranean diet is rich in fruits and vegetables, which are the “most nutrient dense food,” full of vitamins, minerals, dietary fiber and antioxidants. They are also generally low in calories, which supports your overall health, Ehsani said.
Zeratsky said: “Particularly, potassium, magnesium and in some of these foods, calcium, are key nutrients in blood pressure control.”