Modern life is very complex and we work the longest hours. Resultantly there aren't enough hours in the day to work and have a quality home and social life. The hustle and bustle of our daily routine makes us even more fatigued.
I was like you. Busy trying to earn money, neglecting the minor symptoms that kept cropping up. It was nature’s way of informing that I had to slow down and listen to what my body was telling me. An accident I had a decade ago on my
knee started acting up. Ulcers. Frequent indigestion.
Fatigue and restless sleep. And finally I was laid up for a week.
That decided it for me. I was only 40, but feeling 50. I have two very young school going children and for their future, I did a lot of thinking. Gathered information and acted on it. Followed a simple Balanced Diet.Just by implementing
simple routines into my busy lifestyle I now feel good and energetic. I know for sure that there are tens of thousands, may be millions scattered around the globe who may be experiencing the same type of scenario. That was when
that I decided to launch this website, informing people about the consequences of neglecting one’s health.
Your body is a living organism, every cell is alive. You do not feel the damage from lack of nutrition until the damage is almost uncontrollable. We as individuals don’t think about our
health as a priority because we are too busy with doing many things,
going to school to get a better education, finding the job that will improve our income, getting married and then raising our children, busy visiting friends and relatives, trying to emulate our peers in their lifestyles etc. We shovel in the fast foods that are easily accessible in our instant
society, because it is quick and cheap, with no regard has to how the living cells are reacting to the
lack of nutrition they are receiving.
Damage is cumulative, over a long period of time things begin to go wrong, either our bowels cease to function as they once did or we begin to have sleeping difficulties or a number of other small inconveniences begin to occur. No, I’m not joking at all.
I have noticed that most people do not seek the help of a health professional at the onset of the minor problems; they continue with their busy lives and wait until the problems become unbearable to live with.
Health and wellbeing are the keys to getting happiness in life. Eating right, staying physically active, not smoking and avoiding the two miracle words
“over indulgence” are a few examples of good habits that can help you stay healthy. Eating the right foods and the right amounts of food can help you live a longer,
healthier life. Try to balance the calories you get from food with the calories you use through physical activity.
It is never too late to start eating right. Weighing too much or too little can lead to health problems. After age 45, many people gain too much weight.
WIKIPEDIA defines Obesity as" a condition in which the natural energy reserve, stored in the fatty tissue of humans and other mammals, is increased to a point where it is associated with certain health conditions or increased mortality. Although obesity is an individual clinical condition, it is increasingly viewed as a serious and
growing public health problem: excessive body weight has been shown to predispose to various diseases, particularly
cardiovascular diseases, diabetes mellitus type 2, sleep apnea and osteoarthritis."
Overweight and obesity in adults are determined by using height and weight to calculate a number called the
“Body Mass Index” (BMI). BMI is used because, for most people, it correlates with their amount of body fat. A BMI between 25 and 29.9 in an adult is considered overweight.
A BMI of 30 or higher in an adult is considered obese.
BMI is just one indicator of potential health risks associated with being overweight or obese. For assessing someone’s likelihood of developing overweight- or obesity-related diseases, it is recommended to look at two other health indicators.
The individual’s waist circumference
Other diseases and conditions associated with obesity (for example, high blood pressure or physical inactivity).
There are other factors too, which lead to obesity and health problems. They can be categorized under Lifestyle including wrong type of Foods,
Genetics, Certain Physical and Mental illness, Neurobiological mechanisms and Microbiological aspects.
According to Dr. Melanie Beingessner, the above problems can be avoided just by adhering to some regular, easy, day to day activities to improve health and live longer.
Here are some very easy suggestions that you can include in your busy everyday life.
EXERCISE YOUR BODY Those who exercise more, live longer. A thorough exercise program should include Aerobic activity,
Stretching and Muscle Strength.
EXERCISE YOUR BRAIN Mental activity produces lasting changes in the brain –
it creates more synapses or connections, which can help make the brain more resilient to stress. I play chess with my son and scrabble with my daughter at least once a week. Activities such as
crossword puzzles, bridge, chess and other card games can help to sharpen mental acuity.
MAINTAIN A POSITIVE ATTITUDE The way that we adapt to the stresses in our lives can determine how long we live. People who manage their life
stresses usually have a better functioning immune system, and are better able to cope in today’s society. From my experience one of the sure fire methods to relieve stress is to enjoy yourself with family and friends.
DONATE BLOOD REGULARLY I, for one, am a regular donor, donating once every three months. By giving blood, we reduce the number of red blood cells in our bodies, and a
reduction of the amount of iron in the body can reduce the amount of oxygen toxicity in the blood. Red blood cells contain iron, which carry oxygen to our cells and tissues. The problem is that we are not able to eliminate excess iron in our bodies.
Pre-menopausal women do not have this problem because of their menstrual cycles. Men and post-menopausal women can retain too much iron in their bodies. By donating blood, the body is able to rid itself of excess iron and to make new and fresh red blood cells.
DRINK MORE WATER It is important to drink eight glasses of water each day. This goal can be difficult for seniors to achieve because as we age, our thirst centres become slower to respond to the needs of the body. Seniors might not feel the urge to drink, even if their body is dehydrated. To remedy this, add an extra glass of water to your day, and SLOWLY (over a period of weeks) work up to at least three extra glasses of water per day.
MAKE YOUR CALORIES COUNT As we get older, our appetites tend to decrease. A diet based on
low fat and high quality foods can help to reverse the effects of aging and to reduce high blood pressure. Try to include many fresh vegetables and fruits in your diet.
This is something I can personally vouch for. Avoid processed and packaged foods as they contain more fat, more salt and less potassium than our body needs.
How much calories should I intake? The calorie intake requirement differs from person to person, depending upon several factors like
age, body composition and level of physical activity on a daily basis and many more. The daily calorie requirement of a sports person would be distinct from that of a person who doesn't have a very active routine because his entire day goes away sitting in the front of a computer, doing sedentary job. Similarly, Adult calorie requirement differs from that of a child in many ways.
Men require approximately 2500 calories per day and women require about 2000 calories per day. But these recommendations are suggested for average body structure adults, who perform their usual day-to-day activities and are not for people who undertake strenuous workout.
It is suggested by dieticians that your calorie intake should be such that 50 to 60% of the total calorie intake is contributed by carbohydrates,
20% by proteins and 15 to 20% should come from fat. It is advisable for expectant mothers to consume 300 extra calories per day, whereas lactating mothers require about
550 calories at the initial level and at gradual levels, their calorie intake should be about
400 calories per day. One thing you should remember is that though calories are very vital for the body, it is equally important to burn the extra calories through an active fitness workout.
Nutrition is all about eating the right foods to nourish the body and keep it functioning and developing well. Nutrients are the substances found in these foods which your body uses and can be broken down into macronutrients and micronutrients. Macronutrients include fats, proteins, water, carbohydrates and some minerals.
Micronutrients are vitamins and some minerals. Your body requires more macronutrients but both are important.For
optimum health and performance, the body needs proteins,
carbohydrates, fats, vitamins, minerals and water. It is also
important to eat regular meals to provide ongoing fuel and
energy.
What Foods Should You Eat? The most important thing in a healthy diet is balance. A good selection of fresh fruits and vegetables, proteins and grains is good for you. Some examples of
nutritionally rich foods include meat, fish, nuts, beans, fresh fruit and leafy vegetables. Wholegrain foods contain more nutrients than their processed counterparts. Whole meal bread, for instance, is tastier than white bread and is also healthier. Your body gets used to a new way of eating within a few weeks so you will find you don't miss eating junk foods if you used to eat a lot.
A nutritionally balanced diet is essential to
maintain overall health and keep you looking and feeling your
best.
A Simple balanced Nutrition/Diet Pyramid for Kids as well as adults. Every food item that is mentioned in the food pyramid consists of some different nutrients mix. So, it becomes of prime importance to cook different kinds of foods for your kids, so that they get all essential nutrients required by the body.
Regular exercise and healthy balanced food is what is required to ensure their health fitness.
The nutrition content of particular foods is likely to vary, when they are put to use, while preparing different dishes. For example apple serves as an excellent after school snack, but if you make apple pie, now the same nutritious apples are used in such a manner that eating that very dish contains high sugar and fat content, which if consumed in excess quantities, can cause weight gain.
Grains, a major source of complex carbohydrates, are very necessary for your child, as they provide the majority of energy. So,
give your child foods like bread, cereals, rice etc. Vitamins and minerals are vital for the child's growth. Fiber helps in ensuring smooth bowel function. Vegetables are the perfect source of vitamins and minerals, but don't fry vegetables, prefer going in for cooking methods like steaming and boiling.
Eating raw fruits is an excellent idea to provide them with vitamin A and C. Fruits provide a dual advantage, on one hand, they are filling and appetite satisfying and on the other hand, they are extremely beneficial for your child's health. Dairy products encompassing milk, cheese, yogurt and other milk products are important sources
vitamin A, D, calcium and protein.
Calcium is necessary for your child, as it leads to strengthening of their bones and muscles and paves way for their healthy growth. Vitamin A is good for skin, hair and eyes. Fats and oils are also requisite to maintain your child's health fitness, but offer your child only smaller quantities of fatty foods. So, follow these nutrition pyramid guidelines and witness your child growing in a healthy manner.
Foot Note - before you leave Most of the above mentioned facts are known to many, but not successfully implemented. When I started out on my road to recovery, it looked extremely difficult to maintain a strict diet or exercise. I am not totally discounting the medical help I had. But the fact that I could have avoided it totally was what made me sit up and take notice. I underwent physiotherapy for my knees but the relief was short lived. Today I do simple leg and knee exercises while sitting at my desk or while watching television. That helps me a lot.
Take donating Blood for instance. I was doing it on humanitarian grounds for the past 10 years. But I also realized that it was one aspect which helped me in my recovery. Today thanks to latest technology, the blood you donate is broken into three components and helps save three people, not one. That not only rejuvenates your body but also your mind by giving you a sense of satisfaction.
In today’s dog-eat-dog type attitude, it is becoming difficult to keep a straight face and remain stress free. But believe me, the day to day stress and unnecessary pressures was what gave me ulcers and almost took me to surgery. But in the nick of time, I took the right medications, but above all got over my tension by force. Today if I am able to communicate to you about the problems and their implications, it is purely because I personally believe what I experienced. And all my research into the various other aspects of avoidable health problems was what prompted me to put up this website to help you.
These suggestions are a way for anyone to maximize their health and longevity. By taking
good care of our bodies, we all have a much greater chance of living a long and healthy life.
Keep coming back. I will be discussing various health problems ranging from Abdominal Cramps to Zygomycosis. That’s A to Z of Health for you.
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The nutrition content of particular foods is likely to vary, when they are put to use, while preparing different dishes. For example apple serves as an excellent after school snack, but if you make apple pie, now the same nutritious apples are used in such a manner that eating that very dish contains high sugar and fat content, which if consumed in excess quantities, can cause weight gain.
