January 2021

Tips to keep your Heart Healthy during Winters

January 29, 2021 BlogsArjun Gupta

Winter comes with some of the high-risk factors for people suffering from heart diseases, respiratory diseases, and other highly contagious viruses. The cold weather has the tendency to increase the risk of heart attacks and strokes, flu, and colds and all these conditions in the present scenario could make coronavirus even more severe. With the dropping temperatures each passing day, it is essential to take care of your heart and overall health. Have a glance at some of the top tips that will help you to keep your heart healthy this winter.

1.    Embrace the healthy and nutritious winter food

In general, cold weather is associated with hot and hearty meals as they have the tendency to keep you warm. Savoring warm meals during winters helps keep the immune system strong against all types of winter illnesses and viruses. Also, not to forget winter months imply that you will be spending more time indoors leaving you with no other option than to seek comfort in the form of food. There is no problem with it but choosing heart-healthy meals is what you need to take care of.

Check out these healthy eating tips that will keep you nourished this winter. 

  • Use plenty of seasonal fruits and vegetables when planning your meals in winter. 
  • Don’t think that there are fewer healthy options in winters as the seasonal vegetables take more time to prepare as compared to the food we consume in summers. There are lots of nutritious food items that you can consider consuming and are easy to cook also like beetroot, sprouts, capsicum, spinach, broccoli, pumpkin, carrots, cauliflower, etc.
  • Soups and stews are a great option to consume during winter months as these are filling, nutritious and heart-healthy too.

2.    Maintain a sleep routine

Getting enough good quality sleep is very essential for balanced mental and physical health. In many cases, poor sleep is linked to the development of numerous health conditions like heart disease, high blood pressure, diabetes, and stroke. On average adults need a good quality sleep of about 7-9 hours each night and for that, a consistent evening routine can help you sleep better. Check out the tips you can follow to build some healthy sleeping habits.

  • Keep regular sleeping hours
  • Declutter the bedroom and keep your environment sorted
  • Set yourself a time each night to switch off from technology
  • Relax and calm yourself before going to bed

3.    Keep moving

Exercising or simply moving is important for your overall physical and mental health throughout winter. The cold weather season usually makes it hard to stick to an exercise routine and not to forget exercising during the winter months is as important as exercising during other times of the year. There can be a number of excuses for not exercising during winter. To get started, you should try these small changes in your daily habits that will help you make a difference in the long-term.

  • Take 10-15 minutes out of your hectic schedule and go for a walk during the day.
  • Layer up with clothes when going outside to exercise. Light layers that draw sweat away from the body will help keep you warm and dry.
  • Do not forget to keep a beanie or cap, gloves, and scarf with you to keep you  warm when heading outside.
  • If exercising outdoors is not your thing, then ensure to stay indoors and make the most of online exercise classes.

4.    Take care of your mental health

Shorter days imply darker and longer nights leaving you spending more time indoors and this can be a top reason to make you feel low. The lack of exposure to sunlight means you aren’t getting the right amount of Vitamin D and hence contributing a great deal to your low mood. Therefore, it is recommended to take Vitamin D supplements in the autumn and winter season.

Dee Ammrit is one of the highly preferred Vitamin D supplements by physicians owing to its great results. These chewable tablets help in the prevention of Vitamin D deficiency in your body very effectively while helping you maintain the Vitamin D levels in your body.

5.    Protect yourself from flu or any infections

Commonly the flu spreads during the winter months and you must ensure that you are doing everything to protect yourselves as it can lead to serious health problems if proper care is not taken. On the off chance, if you happen to have an existing heart condition, then you are at a higher risk and need to take extra precautions and proper care of your heart and overall health. 

6.    Do not ignore heart warnings and symptoms

If you feel severe and unbearable chest pain and you find it radiating to your neck, shoulder, or hands then that’s the most common symptom of a heart attack. The symptoms of a heart attack may vary for men and women. In the case of men, the common symptoms are nausea and dizziness whereas women complain of atypical symptoms like dizziness and unexplained fatigue. Therefore, it is advisable to get your heart checked once in winter and take proper care and precautions of your heart if you have an existing heart condition.

Refer to some of the tips mentioned below that will help you stay heart healthy all year and keep you in the best possible shape when winter rolls around:

  • Follow a heart-healthy diet.
  • Don’t forget to exercise regularly.
  • Be aware of your blood pressure, cholesterol, and blood sugar numbers, and consult your physician to keep them in the normal range.
  • Follow some steps to manage stress.
  • Ensure you listen to your body and if you feel something different, consult your doctor. ṣ

The Winter season can give you a tough time both physically and mentally so it is advisable to take care of your health for the next few months. Take inspiration from the six tips discussed above and practice these small daily lifestyle habits and look after your health. Don’t forget to take care of others for every bit of support helps and can make the cold winter months a lot more easy and comfortable to survive.

7 Food Items to boost your immunity against coronavirus

January 7, 2021 BlogsArjun Gupta

Protect yourself from attack of deadly viruses while you shield yourself starting right from the inside of your body i.e by following a healthy routine in order to strengthen your immune system. The immune system is responsible for protecting the body from bacteria and viruses and amidst this COVID-19 pandemic, it becomes very important to keep the immune system in good shape as there is no better defense against coronavirus than to have a healthy immune system.

Also,the food that you eat plays a key role in determining your overall health and immunity. Poor nutrition results in increased infections, slow healing and increased vulnerability to various symptoms. Including certain food items in your diet can be really helpful in fending off deadly viruses like COVID-19 and others. So here is a list of 7 food items to boost your immunity against coronavirus.

  1. CITRUS FRUITS

Citrus fruits like oranges, lemons and grapefruits are all high in Vitamin C and help boost the immunity. These Vitamin C rich fruits help in increasing the production of white blood cells that play a major role in fighting off the attack by any infections or viruses. Add these fruits to your diet for an additional nutritive value and keep up your immune system. 

  1. TURMERIC

Turmeric has been used in India for thousands of years as a spice and medicinal herb. It includes a main ingredient known as curcumin which is a very strong antioxidant. This kitchen staple is a must have for strengthening your overall health. Also the anti-inflammatory properties of turmeric helps in boosting the immune system. 

  1. GINGER

Ginger from your kitchen can go a long way in keeping infections under control. Its excellent anti- inflammatory properties and antioxidant effects help in maintaining a healthy gut. Gingerol, the main bioactive compound present in ginger makes for a perfect immunity booster. 

  1. SPINACH

Spinach is not only rich in Vitamin C and iron but is also high in nutrients like Beta Carotene. These nutrients support the infection fighting ability of the immune system and are also essential for fresh blood production. Raw spinach is also rich in potassium which is again an immunity booster.It is advisable to cook the spinach as little as possible so that the nutritive value is not lost completely.

  1. RED BELL PEPPERS

Red bell peppers are rich in Vitamin C. One medium sized bell pepper can provide 169% of the Reference Daily Intake (RDI) of Vitamin C which makes it one of the richest sources of this essential nutrient. As Vitamin C is essential for boosting your immune system, red bell peppers make an excellent addition to include in your diet.

  1. SUNFLOWER SEEDS

Sunflower seeds are well known for its high nutritional value and health benefits. It includes nutrients like Vitamin E and Selenium which plays a vital role in increasing your body’s ability to fight off viruses. Vitamin E is a powerful antioxidant which is beneficial for the immune system.The best part about sunflower seeds is that apart from providing various health benefits it also enhances the flavor of the food.

  1. YOGURT

Yogurt is a popular dairy product which directly affects the gut, helping the good bacteria to thrive. It is packed with minerals like magnesium, selenium and zinc that plays a vital role in improving immune health. Consuming yogurt on a daily basis helps strengthen your immune system. However it is advisable not to consume from a variety of flavourful yogurts available in the market. 

If at all you feel that your daily diet is not able to meet your nutrition requirements,then consider including natural immunity boosters in your diet. As in the wake of the current situation of the pandemic,it is the need of the hour to give a quick boost to your immunity system. 

  • Tea Ammrit is one such herbal tonic that helps in protecting you from attack by harmful infections. It is a combination of best quality medicinal herbs like – Tulsi, Dalchini, Sonth and Kali Mirch and is fortified with the goodness of Mulethi and Bhui Amla that help in increasing the body’s ability to fight against infections such as Coronavirus.
  • Multi Ammrit can be considered as yet another go to supplement that you can include in your diet to keep up your immunity levels. It is a combination of 7 essential vitamins and 8 minerals with Ginseng and Lysine processed in good quality excipients. It bolsters the immune system and increases the inner strength of the body to fight bacterial and viral infections.

The immune system is the body’s natural defence system and the deficiency of essential vitamins and nutrients can result in depletion of immune cells thereby making the body incapable of producing antibodies. When the immune system is functioning properly, the defense system keeps the health problems ranging from common cold to coronavirus at bay. 

Eating right is a great start to improving your immune system as there is no magic pill that can protect you from coronavirus and don’t forget that immune system warriors need good,regular and the best when it comes to nourishment. So consider including the aforementioned food items in your daily diet and make your immune system as strong as possible during this coronavirus outbreak.

Tips to take care of your lungs during winters

January 7, 2021 Health TipsArjun Gupta

After a scorching summer and an enervating monsoon, winters have set in. The nights are usually longer, colder, and do not bode well for many people. Harsh weather conditions tend to rapidly flare-up the symptoms thereby making you more prone to illnesses. The frigid and cold weather conditions have the tendency to severely impact your respiratory health and for those with Chronic Lung Disease, it can spell the problems further. Also, cold and dry wind can lead to wheezing, coughing, and shortness of breath thereby giving a tough time to people with respiratory diseases. While no one has control over the weather conditions, the least you can do is to bring down its impact on your respiratory health. Take good care of your lungs during winters by staying ahead and keeping the following tips in mind:

Tips for Outdoors

  • Check the temperature before you step out. If it’s frigid cold outside and you’re not feeling well too or you’re having any type of breathing problem, then you should try to stay indoors and keep yourself warm.
  • If you are asthmatic or have COPD, you can use an inhaler for half an hour before going outside or carry it with you (follow doctor’s recommendations).
  • Wrap a soft scarf around your nose and mouth area in order to humidify the air before it makes its way to your lungs. Breathe in through your nose and breathe out through your mouth, this will help warm the air before it gets to the lower airways.
  • Make sure your layering game is strong enough to trap the warm air next to your body and also do not forget to wear a hat.
  • In order to reduce any uneasiness in your lungs, make sure you drink a glass of lukewarm water when returning indoors.
  • Most importantly, avoid exercising outdoors in harsh weather conditions.

Tips for Indoors

  • Heat your home and do not forget to keep your bedroom window closed at night.
  • Refrain the use of a wood-burning fireplace or stove as the smoke and fumes from it can give a hard time to the lungs by causing irritation or any other problems.
  • It is advisable to change or clean your furnace air filter as this helps to improve the air quality in the surroundings.
  • Prefer the consumption of hot drinks and meals over other food items. Also, ensure that you are eating regularly as it helps keep your energy levels up during the winters.

Tips to prevent infections (Colds & Flu)

In the event that you have Chronic Lung Disease or any respiratory issues, your immune system is already in a compromised state, and hence you’re more likely to catch a cold or flu or an infection, which can make your symptoms or health condition even worse. Have a glance at some of the top ways in which you can protect yourself from contracting infections:

  • Immunization is the best protection against catching any sort of infection. Also, people with COPD and asthma should consider getting a shot in advance.
  • Avoid any sort of touch or contact with sick people.
  • Avoid going to crowded places when the cold and flu season is at its peak i.e Winters.
  • Make a habit to wash your hands thoroughly with hand wash and carry an alcohol-based hand sanitizer for times you’re unable to wash your hands.
  • Keep your surroundings always neat and clean in order to fight germs. For cleaning purposes, you can use a regular household disinfectant to wash the common surfaces on a daily basis. 
  • It is advisable to get enough rest, take a proper diet, and keep your stress levels always under control as the healthier you are, the less likely you are to catch any infection, or in the worst case, even if you do you’ll have a faster recovery.

Generally, cold weather conditions have the tendency to trigger a sudden outburst of cold, cough, and flu symptoms thereby making you more vulnerable to illnesses. Besides infections, these severe weather conditions can cause physiological stress on anyone, and also if you have any heart or respiratory disease then cold temperatures can be even more dangerous and life threatening. But there are things that can be done to take care of your lungs this winter. The above discussed easy to follow tips can help you stay healthy by keeping all the infections at bay.

Tips to Eat Mindfully while Working from Home during COVID-19 pandemic

January 2, 2021 Health TipsArjun Gupta

Due to the current situation of the COVID-19 global pandemic, we all are spending more time at home. For many people, this brings up a whole lot of responsibility that includes taking care of family, working from home, and most importantly practicing mindful eating. People with different health ailments need to take extra precautions in order to stay healthy. 

This new way of living has come along with a myriad of challenges from easy access to your fridge and kitchen on one hand to very less physical activity on the other hand while working from home. If you too are working from home, then follow the tips discussed below and practice mindful eating while sticking to your healthy eating habits and supporting your health.

Tips to Eat Mindfully while Working from Home during COVID-19 pandemic

1.   Assess your hunger level

Assessing your hunger level and making sure that you eat only when you are hungry and not when you are bored or any other type of mindless eating is one of the foremost things that you need to practice.

2.   Keep healthy snacks on hand

By healthy snacks, we mean fruits and vegetables. Keep them in stock with you as it is very simple and easy to be tempted to pick up and munch on the non-perishable snacks that are quite unhealthy. For example, you can choose to eat fruits and vegetables like apples, oranges, carrots, etc. that have a longer shelf, and also you can consider eating the more perishable produce items such as berries before.

3.   Keep up with meal planning

Now that most of you will be working from home, it is quite certain that our routines will be quite different. As you slowly adapt to the new normal, it is advisable that you start planning your meals. Meal planning plays a crucial role in supporting healthy eating and will also help you in controlling your hunger and unwanted cravings.

4.   Keep food out of your work area

Food is the fuel for our body and gives individuals the energy to do work and perform various daily activities. But, at times, individuals tend to binge eat or resort to mindless eating which is not good for their health. Wondering, how to deal with stress eating or your intense food cravings? Often, food cravings lead to mindless eating, and controlling them is very essential. In order to reduce the temptation to munch, it is highly recommended to keep food out of your workspace as at times, just looking at the food can cause cravings. Therefore, be mindful of whenever you eat while working as eating while working leaves you less satisfied and craving for more food.

5.   Acknowledge your emotions and reflect on your type of hunger accordingly

We know it’s a tough task, but it is important that you acknowledge your emotions and reflect on the type of hunger accordingly. Next time you open your fridge or find yourself in the kitchen, ask yourself what brings you there? Is it the hunger pangs (empty rumbling stomach), heart hunger or is it your cravings that brings you here in the kitchen? Whatever hunger it is, ensure that you assess your hunger type, take a minute to decide if you want to eat or not, or else maybe you could just skip the idea of noshing and go out and take some fresh air, meditate, read a book, talk to a friend or anything that brings you joy and helps elevate your mood. 

6.   Stay hydrated

It is important that you stay hydrated as water is required for performing various functions in your body like fighting fatigue, flushing out waste and toxins, carrying nutrients to different parts of the body, and much more. Drinking adequate quantities of water helps you feel full while you are working from home, hence it is advisable to keep water with you throughout the day as this acts as a reminder for you to keep drinking it at regular intervals.

The work from home culture might be temporary or more long-term but taking one day at a time and making the best choices for yourselves is the only way that you can resort to in order to manage your lifestyle as only this will also help you to stay on the top of your healthy eating goals too.

5 Ways to Stay Fit & Healthy during Winters

January 2, 2021 Health TipsArjun Gupta

During the winter season, almost all diseases/illnesses tend to make your body their home. The biggest reason behind this is the improper functioning of your immune system owing to the low humidity level during the colder months, thus making it easier for the viruses to proliferate.

Most people prefer staying indoors with closed doors and windows in order to protect themselves from the harsh weather conditions outside. By doing so, they allow various disease-causing microorganisms to multiply easily, and if once you are affected by a disorder like the flu, low energy levels, body aches, and other health problems follow suit. Therefore, it is advisable to take good care of yourself in order to stay fit and healthy during winters. Have a glance at some helpful tips to keep you sane this winter.

5 Ways to Stay Fit & Healthy during Winters

1.   Load up on Fruits & Vegetables

Don’t forget to include foods rich in vitamin C in your diet. Fruits like oranges and amla, are a good source of Vitamin C and helps keep up your immunity levels by protecting the body from any types of ailments or conditions. 

Not to forget, the urge to feast on unhealthy food items tends to be higher during winter months, therefore you must choose and treat yourself well with tasty and healthy food options like vegetable soup or healthy salads in order to satiate your cravings.

2.   Bring fitness indoors

Including some physical activity in your routine is very important for maintaining good health as it makes your body fit, strong and also helps you stay active and rejuvenated throughout the day.

It is beneficial for your overall health and has a wholesome impact on bones and muscles too.

3.   Sufficient Sleep

On average an adult requires at least 7-8 hours of rest every day. However, most people limit their sleeping to only 5-6 hours each day. The cold weather provides the ideal climatic conditions in which a person can easily sleep for longer hours owing to the humid and cold weather giving lethargic feels to everyone at all times. Along these lines, the sleep pattern can be easily and effectively modified in an effort to stay healthy during the colder time of year season.

4.   Try new activities

Don’t use cold weather as an excuse to stay indoors and just laze around. Be productive and get yourselves involved in different types of activities like taking a bracing winter walk in the park, playing any sports game of your choice, or more. Exercising regularly will help you keep up your body in good shape and will boost your immune system too. Trying new activities is a good way to break the tension that can build if the family is continually confined inside the four walls of your house.

5.   Immunity-Boosting Foods

The biggest health issue that people face during winters is the common cold and the viral fever that may arise from it. However, you can avoid such conditions by involving immunity-boosting foods in your diet. One of the tried and tested methods of keeping the common cold and conditions following it at bay and maintaining a healthy immune system are to include a cup of 100% Natural and Herbal Tea in your diet. Enriched with the goodness of the best quality medicinal herbs, these herbal remedies help in detoxification as well as boosting your immune system naturally.

These are a few helpful and easy to implement tips that can help you stay fit and healthy this winter by improving your body’s ability to fight illnesses. Don’t forget to remind yourself every day of sticking to healthy routines as this is the only key to a fit and robust lifestyle.