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Regularly checking up on the blood sugar levels and seeing the numbers right in line is a holy grail for people with diabetes. Also, it might keep you wondering how to bring the blood sugar levels in control? Well, we all are aware that high blood sugar occurs when the body doesn’t make enough or effectively use insulin (a hormone that regulates blood glucose and helps it enter your cells for energy) leading to a condition of high blood sugar. This high blood sugar (hyperglycemia) is associated with diabetes. Diabetes is a progressive disease and which is why you really need to bring about some serious lifestyle changes in order to prevent the situation from getting any worse. Below discussed are the top seven easy ways that can help you lower blood sugar levels naturally.
- Manage your Carbs Intake
Intaking how many carbs per meal are ideal? The carbs consumption is tailored to each individual. We all know that having carbs in excess quantities can cause insulin levels to fluctuate and further may reduce insulin sensitivity. For this reason, it is recommended to follow a low-carb diet as it is beneficial in controlling blood sugar levels in the long run. Also, don’t mistake carbs found only in bread, potatoes, or rice. Carbs are found in fruits, vegetables, sweets, and dairy products too. So, it is recommended that you control your carb intake by taking all of this into consideration.
- Manage your stress levels
Stress management is crucial in order to maintain healthy blood sugar levels as whenever you’re stressed your blood sugar tends to rise and insulin levels fall, few hormones rise leading to increased release of glucose from the liver that ends up in the bloodstream and can cause disturbance for up to 8 hours. A combination of yoga and meditation helps people lower their blood sugar levels, which further leads to reduced levels of stress and lower blood glucose levels. Besides this going for a walk, taking a few deep breaths, listening to your favourite song or doing any activity that helps reduce stress is beneficial in helping you regulate your blood sugar levels.
- Drink more water
Drinking enough water helps in regulating blood sugar levels and also prevent dehydration and helps the kidneys flush out excess sugar through urine. Keeping yourself hydrated help rehydrate the blood, lowers blood sugar levels, and reduce diabetes risk.
- Never skip breakfast
We’ve all heard that breakfast is the day’s most important meal and therefore one should never skip breakfast, in fact, should relish one like a king. The notion is true especially for people with diabetes as they are at potential risk for hypoglycemia. Eating breakfast helps in avoiding potential highs related to fasting for too long a period of time and also may help overweight people with type 2 diabetes shed those extra pounds
- Exercise Regularly & Ramp up your movement each day
Exercise, relaxation and meditation are significantly proven to show lowered blood sugar levels. Regular exercise helps an individual to maintain a moderate weight and increase insulin sensitivity. Moreover, exercising regularly helps your muscles use blood sugar for energy and muscle contraction and also help insulin secretion problems in chronic cases of chronic diabetes.
- Increase Fibre Intake
Fibre is yet another nutrient that you’ll want to keep an eye on. There are two types of fibres: Soluble and Insoluble. While both are important for the body, soluble fibre tends to play a great role in helping manage your blood sugar levels. Also, a high fibre diet helps better manage type 1 diabetes by improving the body’s ability to regulate blood sugar and reducing blood sugar lows. Foods that are high in fibre include:
- Whole grains
- Implement Portion Control
Practising portion control helps in regulating the calorie intake thereby helping you maintain a healthy weight. As a consequence, weight management promotes healthy blood sugar levels and has been observed to reduce the risk of developing type 2 diabetes. Monitoring your serving sizes also plays a crucial role in reducing calorie intake and subsequently blood sugar spikes. Here are some helpful tips for managing portion sizes:
- Use smaller plates
- Measure and weigh portions
- Avoid all-you-can-eat restaurants
- Read food labels and check the serving sizes
- Ensure that you eat slowly
Be sure to get in touch with your doctor before making any lifestyle changes or trying to include any new supplements or foods in your diet. This is particularly important in the case if you have blood sugar management problems or are under medication for diabetes. It’s recommended to work with your healthcare provider in order to create and start a treatment plan for you as soon as possible involving all the essential lifestyle changes.
Everyone experiences occasional digestion symptoms like gas, heartburn, nausea, diarrhea, and such problems with the digestive tract cause a lot of uneasiness. Apart from these, there are various factors that lead to indigestion, and further problems like bloating and constipation arise. The discomfort caused by such problems can cause unbearable stomach aches too.
But fortunately, diet and lifestyle changes have a positive impact on your gut health and play a great role in relieving you of any sort of discomfort in some natural ways. Below we have rounded up the top five natural ways in which you can improve your digestion and stay healthy and active.
5 Natural Ways to Improve your Digestion
1. Stay Hydrated
People with digestive disorders tend to be extremely dehydrated and in such cases, it is advisable to increase your water intake and half of your work is done. This supports healthy digestion as water plays a great role in breaking down the food in order for the body to absorb essential nutrients from it. One should ensure that they are drinking the right amount of water as per their body’s requirements.
To help quench your thirst you can choose to go for fresh lime water, coconut water, fruit juices and stay hydrated through the day. Having herbal green teas is yet another great way to hydrate and heal your body as these teas are known for their digestion supporting properties.
2. Include fiber in your diet
It is common knowledge that fiber intake is good for digestion as it helps speed up the movement of food to your large intestine. Eating enough fiber accelerates the process of digestion and promotes regular bowel movement and protects your body against many digestive disorders. In order to make sure that your food includes more and more fiber in your diet consider fueling your body with more veggies, fruits, whole grains, peas, and beans to increase the fiber in your daily diet.
3. Incorporate gut supporting nutrients into your diet
You should make sure that your diet includes the following gut supporting nutrients as these play a very important role in supporting the digestive tract by helping improve digestion.
Probiotics are beneficial bacteria that help improve digestive health when taken as supplements by breaking down indigestible fibers that can otherwise cause bloating, gas or constipation. Probiotics are found in fermented foods like curd, yogurts that have live and active cultures.
Glutamine is an amino acid that supports gut health and it plays a great role in reducing intestinal permeability (leaky gut) in people who are critically ill. Maintain your glutamine levels by involving foods such as soybeans, eggs, and almonds in your diet.
Zinc is a mineral that is essential for a healthy gut, and its deficiency in the human body can lead to various gastrointestinal disorders. Include foods high in zinc in your diet like sunflower seeds,nuts,dairy,chickpea,beans,lentils,whole grains & ,more.
4. Ditch bad food habits
Bad habits such as smoking, drinking too much alcohol and improper eating schedules like eating late at night aren’t great for your overall health and may are responsible for some common digestive issues. In order to improve digestion, it is advisable to avoid these damaging habits and bring about a lifestyle change that helps you improve your digestion.
5. Slow Down and listen to your body
Build knowledge of your own body as it is very important to listen to it, in order to eat and live in a way that serves you well. Understanding the dynamics of your body on how it functions, reacts, etc. puts you in charge of your own health so that you can make choices based on what works best for your body.
Following a simple diet and bringing about lifestyle changes are important in order to maintain a healthy digestive system. If you too are experiencing any type of health disorders, then make sure that you understand what your body is trying to communicate with you, listen to your body, and inculcate the 5 natural ways discussed above in your daily lifestyle to re-balance and heal your digestive system. Practices such as mindful eating, stress reduction, and exercise can also be beneficial.
Generally, people suffer from several health problems when there is a change of weather from winter to summer or vice-versa and one definitely needs to take good care and precautions in order to avoid the weather change sickness. Be mindful of the certain things that you need to keep ready beforehand that will help you fight the weather change from winter to summer. The onset of a new season calls for a change in routine, a whole together different diet, and a new workout regimen that suits the weather and more. Check out the 5 important things that you need to take care of when there is a change of weather from winter to summer.
One of the most important things that you need to take care of is that the change in the type of clothing should not be very quick. Do not shift immediately from full sleeves to half sleeves too early as it is not warm enough to switch directly to summer clothes. You can surely opt to remove the upper layers or the heavy warm clothes but should make sure that you are wearing fully covered summer clothes in order to avoid summer sickness. Keeping your body fully covered will also help you avoid early bird tanning.
Winters call for savoring hot food items whereas in summers we prefer to keep our body cool by consuming more cold food items. Make sure that with the change of season from winters to summers the shift from hot milk to cold shakes should not be a sudden one. As the weather is not warm enough that you prefer the intake of cold foodstuff right away as it may cause a sore throat, cough, or any other health ailments. Also, it is preferable to cut down on your deep-fried munchies as it may cause acne and dullness.
3. Exposure to sunlight
Avoid excess exposure to the sun to save yourself from any type of sickness as it takes time for the body to adapt to the changing surroundings and might get you a fever or any sort of illness. Too much wandering in the sun tends to make you sick and also causes unwanted tanning.
4. Proper Sleep Hours
Follow proper sleep hours. It might sound easy, right? But well definitely it is easier said than done. Proper sleep hours do not imply that you are taking a sleep of 7-8 hours a day, it has something more to it. To get the best possible sleep one must ensure that they wake up at the same time every morning, avoid coffee consumption post afternoon, get at least 20 minutes of exercise a day, and avoid the bright, sleep-sucking lights of computers, laptops, phones, and tablets for at least an hour before bed. All this if followed properly, will help you keep up with the changing weather.
One of the most important things that you need to take care of is that you should consider shutting down your heaters and enjoy the beautiful spring weather. Also, ensure that you are not thinking of turning on your air conditioners in this season, as this is the understanding that people lack and they feel that it’s time to turn on the ACs as a result of which they certainly get sick.
The change in seasons can affect any age group. If you’re feeling under the weather, schedule an appointment with your physician and make sure you do not let the changing weather conditions take a toll on your health for no one wants to be suffering from a weather change illness when it is time to welcome spring. The above discussed are some of the simple tricks that you can consider following during the change of weather from winter to summer in order to stay fit and healthy.ṣ
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.
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.
- 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.
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.
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.
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.
- 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.
- 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.
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.
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.
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.
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.
The outbreak of coronavirus has averted the lives of millions around the world. As many of us are finding ourselves stuck at homes or are barely traveling for essential needs, the pandemic has given each and every one of us a tough time. With this unprecedented lifestyle shift from juggling household chores, full-time work, and other competing responsibilities, this pandemic has taken a significant toll on our well being. To cope with the chaos and make things easier we’ve created a list of top 6 food and nutrition tips that will help you lead a healthy life during the pandemic.
- Strengthen your Immune System with a proper diet
To keep up a good and healthy immune system it is essential that you increase your consumption of fruits and vegetables that includes at least five servings a day. In addition to anti-oxidants, fresh fruits and vegetables contain a lot of vitamins A and C that play a defense mechanism against harmful infections attacking your body. Choose fresh fruits instead of sweet snacks such as cookies, cakes, and chocolate. If your dietary intake is not able to meet your requirements for essential nutrients, then you should consider involving immunity boosters in your diet as this will strengthen your immune system and help your body to fight harmful infections.
- Eat less salt and sugar
The daily salt intake should be limited to less than 5g (approximately 1 teaspoon), and prefer the use of iodized salt when cooking and preparing food.
Avoid foods that are high in salt and sugar and also limit your intake of soft drinks and other drinks that have high sugar levels (e.g. fruit juices, syrups, flavored milk, yogurt drinks).
- Drink enough water daily
Drink enough quantities of water (at least 2 lt.). It is essential for transporting different nutrients and compounds in blood, regulating the body temperature, helping in getting rid of waste, and also works great for lubricating and cushioning joints.
When it comes to increasing liquid intake, water is the best choice but you can also consume other drinks, fruits, and vegetables that contain good quantities of water. Be mindful of not consuming too much caffeine, sweetened drinks, fruit juices, fizzy drinks, etc. as they all have very high sugar levels.
- Prefer fresh fruits and vegetables over canned foods
Eat fresh fruits, vegetables, beans, nuts, whole grains, millet, oats, milk, etc. If you want to eat snacks then some of the healthy snacking options are to eat raw vegetables and fruits over snacks that have high sugar, salt, and fat content. Also, while cooking make sure that you don’t overcook the vegetables as this can lead to loss of essential nutrients
- Avoid eating out
Avoid eating out as it will help you reduce the rate of contact with other people and it will also lower your chances of being exposed to the coronavirus. We also recommend maintaining a distance of at least 1 meter between yourself and anyone who is coughing or sneezing. Unfortunately, this is not always possible in crowded places like restaurants and cafes as droplets from an infected person might land on surfaces and people’s hands (e.g. customers and staff), and with the coming and going of lots of people you certainly cannot tell if the hands are being washed regularly enough, and if all the surfaces are being cleaned and disinfected thoroughly after every visit.
The guidance above is to improve and maintain overall health and wellness. It is crucial that you eat nutritious foods, involve physical activity in your daily routine, take an adequate amount of rest, and most importantly take care of your mental health as this will make you more resilient. Certainly, the above guidelines are not a cure or any type of guarantee of immunity from contracting the coronavirus but are helpful in not worsening the condition thereby helping you maintain good well-being. In addition to adopting these food and nutrition tips to stay healthy during the COVID-19 pandemic, do not forget to wear your mask, practicing social distancing, and also in the event if you have any concerns regarding your health consult a doctor.
Thinking that you are leading a healthy lifestyle? Apart from occasionally veering off the path, most of you must be thinking that you are doing a fair and fantastic job in maintaining a healthy lifestyle, right from your eating habits to involving physical activity in some form or the other in your daily routine. But have you ever asked yourselves, if that is enough to be considered as calling a ‘healthy lifestyle’? Well, to know more and understand better as to what actually a ‘healthy lifestyle’ is read below.
What is a Healthy Lifestyle?
You all must be aware of the obvious behaviors that describe someone to be healthy, to list a few of them: a healthy person doesn’t smoke, is capable of maintaining a healthy weight, gets a good amount of sleep, doesn’t drink too much, involved in some physical activity, eats healthy foods that includes plenty of fruits and vegetables and drink plenty of fluids. Well, the list goes on and there are some more essential elements that need to be added to the list like: the person should know how to take care of his/her mental health and basically should understand that everything needs to be done in moderation all the time, from sleep to work out everything.
Now, the good news is that you do not have to bring about all these lifestyle changes overnight, in fact, the trick to healthy living is by beginning to make small changes and then further taking more steps each day. Below we’ve compiled a list of 10 simple tips that will help you live a healthier and happier life – all things easy that can be incorporated into your daily lives.
10 Lifestyle Tips for Living a Healthy Life
- Drink plenty of fluids
It is essential for adults to drink at least 8-10 glasses of water or more in case its hot, humid, or you are physically active in some form or the other in a day. Generally, water is considered as the best source of liquid intake but you can include fluids in other forms too like plain or flavored drinks, fruit juices, tea, milk, and other drinks, all can be okay – from time to time.
- Eat fruits & Vegetables & include a variety of foods in your diet
Fresh fruits and vegetables are loaded with vitamins and minerals, therefore it is advised to take your essential vitamins and minerals through your diet. Ensure to include fruits and vegetables that help in keeping your immune system healthy in your diet. Also, do not forget your protein, eating foods rich in protein is essential for optimal health. Make it a point to eat regularly while controlling the portion sizes.
Vegetables and fruits are considered to be fully loaded with prebiotic fiber, vitamins, minerals, and several other antioxidants and some of which are assumed to have potent biological effects. As per the studies, people who include the most vegetables and fruits live longer and also have a lower risk of heart diseases, type 2 diabetes, obesity, and other ailments.
- Minimize your sugar intake
Sugar intake levels should be well monitored as high sugar intake leads to several ailments like diabetes, obesity, heart diseases, and many other forms of cancer.
- Keep a track of your physical activity
Doing a physical activity never means that you are pushing yourself into doing something forcefully, it should be about burning calories, being healthy and having fun all at the same time in whatever form of physical activity you choose for yourself. Your focus should be on sweating in some way it can be in the form of running, biking, dancing, doing yoga, or any other physical activity you enjoy.
- Get a quality night’s sleep
Ideally most adults require 7-9 hours of sleep each night. Make sure you get a good quality night’s sleep. Follow these few tips before going to bed like keep your bedroom cool at night, and also avoid blue light after dark etc. for a sound sleep.
- Eat real food & avoid processed junk food
Avoid eating processed foods as they are immensely unhealthy and focus more on involving real foods in your diet. Processed foods are considered harmful for our bodies as these are engineered to promote food addiction by tricking your brain into overeating. These foods are low in fiber and protein content and also contain extremely unhealthy ingredients like added sugars and refined grains, thereby you loads of providing empty calories.
- Address Emotional Eating Issues
Do you have the habit of binge eating when you feel upset, stressed, or bored? It is very crucial to address the issues of emotional eating as early as possible, because this way you are eating to fill your emotion rather than the real hunger. Get to the root cause of your emotion and address it as you are surely going to regret the emotional eating later.
- Include Essential Supplements in your diet
Even when we are eating healthily, there might occur a situation wherein your body lacks certain essential vitamins and minerals. Common nutrient deficiencies nowadays include: iron, vitamin B12, vitamin D, and calcium. Though, sunlight is a great source of Vitamin D, but most people aren’t able to get enough of this vitamin by just the sun’s exposure. To overcome the deficiency of Vitamin D and other essential vitamins in your body it is recommended to supplement your diet with essential multivitamins and minerals. Below you can find a list of top recommended supplements that you can consider including in your diet:
Dee Ammrit is one of the most preferred Vitamin D supplements by the physicians owing to its great results. These chewable tablets help in the prevention of Vitamin D deficiency in your body very effectively.
Calcila Tablet/Syrup is one of the highly recommended calcium supplements by doctors that works wonders in treating calcium deficiency in your body.
If your body is not able to meet the iron requirements through dietary sources, then you should consider including iron supplements in your diet. Our Redpro Plus Syrup/Drop/Capsules are one of the most highly recommended by the doctors. It is advisable to consult your doctor before making them a part of your diet.
Multi Vitamains & Minerals(for Enhacing Immunity)
In the wake of the current situation of COVID-19 pandemic Multi Ammrit stands true in its name by acting as an elixir that contains all the essential vitamins and minerals and helps in boosting your immunity and improving health.
Tea Ammrit is yet another natural immunity booster. It consists of Ayush Kwath (comprising tulsi, dal chini,sunthi & Krishna Marich) enriched with the goodness of Mulethi and Bhui Amla, which helps in boosting the body’s inner strength to fight infections including COVID-19, and improving the overall health and functioning of your body.
- Do things that you enjoy
It is the most essential element of healthy living that often gets ignored. While you are making efforts to live a healthy life ensure that you,never forget to do things that make you happy or at times experimenting new stuff is also cool. The spark should always stay alive and you should feel happy about whatever you are doing with your life.
- Cultivate a positive attitude
Declutter your thoughts and aim at cultivating a positive mindset by recognizing negative thought patterns and look forward to countering them with positive thoughts always.
Good health is not just restricted to following healthy eating habits and exercising, there’s definitely much more to it. One should have a positive attitude, a positive self-image, and a healthy lifestyle in order to live a healhy life. Our body is a temple and we need to take care of it in a healthy and systematic manner. Gradual changes in our lifestyles are easier to sustain than bringing about a whole lot of them all at once. Start now and stay committed to keep changing your lifestyle slowly and gradually thereby being a fitter and healthier version of yourself in the times to come.