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TIPS TO ACHIEVE EVERYDAY FITNESS

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Fitness

Staying physically active is very important to maintain good health and be physically and mentally active. WHO recommends a moderate engagement of 150 minutes or 75 minutes of intense physical activity every week to achieve the fitness goal.

It is altogether more important for kids and adults leading a sedentary lifestyle to engage in physical activity; kids have seen better blood sugar levels, cholesterol levels, waist size, and overall fitness. Adults who engage in physical activity may witness fewer chances of chronic issues such as hypertension, diabetes, heart issues, and cancer. 

Below mentioned are some of the tips which may help in staying active and maintain good health:

Walk Wherever Possible

Walking is one of the most convenient and accessible exercise methods, and it helps lose weight and keeps us active. Walking after meals is an excellent way to improve digestion and burn calories. Doctors advise brisk walking to burn more calories and a minimum of 30 minutes daily for heart health. When the arm when swinging along with walking, the value addition in terms of burning calories increases, and the b, body’s intensity increases.

Avoid Long Sitting Hours

Sitting for long hours can be the most significant cause of weight gain. Hence it is essential to get up every 30 minutes as standing up helps burn calories compared to sitting and helps attain posture. Physiotherapists often advise us to do 2-3 stretches every 30 minutes to burn extra calories and release muscle stress. Additionally, performing a stand-up job regularly will help build the endurance of leg muscles.

Eat Healthy Foods and Focus on your Meal Portions

Avoiding sugary foods and eating more fruits and vegetables is the best way to feel fit and get in shape. Consuming more green vegetables such as beans and broccoli keeps our digestive tracts clean and keeps them running. This is because this food is full of proteins and healthy nutrients to keep our body fit and active.  The key to a healthy body is to have a good metabolism, and the key to having good metabolism is to focus on meal portions and actively do mindful eating; eating six smaller meals with controlled portions is healthier than big meals in a day. Controlled eating helps make our breathing smooth when exercising instead of panting badly. This is because less food in the stomach means more energy in the body.

Be Sure to Get Sleep

Sleep is essential for the body as it helps in recharging our body. Doctors advise a minimum of 6-8 hours of sleep every night to keep the body going through the day and taking a nap of half an hour in cases of fatigue, which helps revitalize the energy. Creating a sleep routine and following it with discipline will boost your physical health.

Perform Household Chores

Regular household activities, such as house cleaning, cooking meals, house organizing, etc., helps keep the body. Brooming the floor, wiping the floor, or using a vacuum cleaner helps muscles strengthen, mainly when these activities are performed on the stair.

Similarly, cooking food at home has two main benefits; first, cooking a meal requires a lot of muscle movement, which helps burn calories, and second, eating home-cooked food adds less calorie intake than outside food.

Disclaimer: This blog has been written after performing in-depth secondary research related to the topic from various articles, blogs, and journals that have expertise in writing for healthcare. Suppose you face any issues while exercising, have any doubt about following a fitness regime, or are struggling with the issue of weight gain. In that case, we strongly suggest that you seek medical consultation. 

How To Take Care of Your Health Amid Rising Pollution?

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Highlighting the AQI Parameters
The image is a description of the air quality index.

What is Pollution?

Air is said to be polluted when there is too much activity related to burning fossil fuels such as coal, oil, gas, and wildfires, which generate hazardous gases in the air. When the air gets polluted, it releases toxic effects and raises the temperature, releasing greenhouse gases and worsening the climate cycle. In today’s era, air pollution is one of the leading causes of harmful health conditions globally.

Air pollution in Delhi is getting worse, and the air quality is alarming. Air pollution impacts health conditions in many ways, including skin which may become dull, dehydration, acne, respiratory issues, lung damage, and many more. Polluted air needs urgent action as it has increased the burden of chronic diseases such as strokes, lung cancers, and chronic and acute pneumopathies, including asthma.

How does Air Pollution Affect Your Health?

Air pollution is a significant threat as it contains dust, gas, mist, odor, smoke, and vapor. When air quality is poor, it appears like Smog, including smoke and fog. As we breathe in these pollutants, it causes an impact on our respiratory tract, which can lead to various severe health conditions such as asthma, irritation in the eyes, nose, and throat, other allergies, respiratory ailments, lung damage, and so on.

How to tackle Air Pollution?

There are some below-mentioned steps that you can follow to prevent Air Pollution:

Follow AQI

The Air Quality Index is used tomeasure air quality. AQI helps track the air quality near you. When air quality is unhealthy, it is good to avoid outdoor activities, stay indoors, and use N95 masks when under the sky.  

Use Public Transport

 It is advisable to use public transport and transports that emit fewer emissions, such as buses, metro, carpools, bicycles, andEV vehicles.

Use Air Purifiers at Home  

Air purifiers that have a high-clean air delivery rate (CADR) have the in-built capacity to improve indoor air quality.

How to take care of yourself when AQI is Unhealthy?

Air quality in unhealthy zones is a cause of concern as it can harm health. Therefore, it becomes essential to take the proper precautions as the toxic air can worsen health conditions such as asthma and cardiovascular diseases. 

Some of the critical measures to protect yourself from the harmful effects of air pollution are:

Use Face Mask

It is essential to wear a face mask when going outside in the pollution as wearing a face mask will help prevent damage to the respiratory system. Further, it is essential to purchasing a show that can block dust particles of smaller sizes.

Do Easy Exercises

When AQI is bad, it is advisable to do a routine walk in an indoor area and to avoid strenuous exercises such as running and any other outdoor activities. This is because outdoor exercise increases our breathing, making us more vulnerable to in-take pollutants.

Install an Air Purifier at Home

In cases where there is colossal smog or the AQI I s poor, doctors recommend having an air purifier at home and offices as air purifiers help reduce the concentration of pollutants indoors. Further, installing an advanced air purifier will help eliminate smoke, dust, and chemicals and make the air pure compared to outdoor air.

Keep Air Purifying Indoor Plants

Planting air-purifying plants within the house is an excellent way to clean the air and reduce the harmful toxins of air pollution. Some plants that can help you breathe pure air are Snake Plants, Devil’s Ivy, Peace Lily, Bamboo Palm, and many more.

Eat Healthy Foods

You can fight lousy air quality easily if you are fit and healthy. Therefore, focusing on one’s fitness is the key solution to poor AQI. On days when AQI is hazardous, consuming the below-mentioned foods/herbs might help:

Vitamin C

Vitamin C is rich in antioxidants which can help neutralize the harmful effects of pollution; hence it is good to increase the consumption of foods such as oranges, lemon, amla, green vegetables, tomatoes, grapefruit, and potatoes in your diet.

Turmeric

 It is rich in curcumin, which has anti-inflammatory properties that protect our lungs from oxidative stress.

Ginger

It helps in reducing the inflammation in the body and is the best remedy for cough. Consuming ginger will help remove toxins from the body and detox our body.

Below mentioned are other methods to adopt to fight air pollution:

House Cleaning

Many products are kept in with highly volatile organic compounds are held in the house advisable not to support such products in the home or to lower their consumption.

Keep Your House Ventilated

It is always good to have a well-ventilated house as natural air must come into the house; however, when the air quality is poor, keeping all the windows open is a poor idea. You can minimize the pollutants by working on indoor air quality and taking precautions while cooking, using appliances, and using things that emit VOCs.

Disclaimer: This blog has been written after performing in-depth secondary research related to the topic from various articles, blogs, and journals that have expertise in writing for healthcare. Suppose you see any issues related to coughing, irritation in eyes or chest, or have any query related to Air Pollution and it effects. We strictly advise you to seek medical consultation. 

HOW TO PREVENT HEART ATTACKS?

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Preventing Heart Attack

Heart disease is the primary cause of disability and death in various developed and developing countries. The critical fact to note is that multiple factors increase our risk of developing heart disease. Heart attack is caused by many factors, some of which can be controlled by adopting a healthy lifestyle, and some of the elements are out of control, such as age and genetics.

There are several ways to reduce or lower the chances of developing heart disease by lowering blood pressure and cholesterol levels and adopting a healthy lifestyle. Some of the main factors to keep in mind are mentioned below:

Eat a Healthy and Balanced Diet

A rich diet with ample fruits and vegetables to provide high fiber and low fat is an excellent source of eating healthy and staying fit. Additionally, food with a high quantity of saturated fats should be avoided because such foods will increase the level of bad cholesterol in the blood. Doctors also advise us to restrict our consumption of sugary foods as consumption of too much sugar can increase our chances of developing diabetes, which significantly increases our chances of developing heart issues.

Be Physically Active

Adopting a lifestyle with more physical activity is one of the best ways to be healthy, prevent disease, and age beautifully. Doctors recommend a minimum of 20-30 minutes of regular exercise daily or once or twice a week as a strenuous activity to keep your heart healthy. This is because regular exercise will make our heart and blood circulation more efficient and help lower cholesterol levels.

Achieve and Sustain a Healthy Weight

Staying healthy is a good and healthy choice. It all starts with consuming a few calories, doing more physical activity, monitoring BMI, and following a weight loss plan in case of being overweight. This is because being fat increases the risk of heart disease, as excessive weight can lead to conditions that increase the chances of high blood pressure, high cholesterol, and type 2 diabetes.

Keep your Blood Pressure Under Check

Keeping blood pressure under control is essential for a healthy heart. Doctors advise you to consume a nutritious diet, eat foods low in saturated fat, exercise regularly, and take blood pressure medications when needed; high blood pressure is one of the biggest reasons for a stroke. People with high BP, high cholesterol, and high blood sugar are at a greater risk of getting a heart attack.

Quit Smoking

Abstaining from smoking, vaping, or any other tobacco products is one of the best deals to avoid issues related to the heart. This is because smoking is one of the biggest causes of many chronic issues, such as heart attack, stroke, respiratory problems, etc. For those addicted to smoking, it is best to seek medical help and try to quit.

Limit Alcohol

Consuming too much alcohol leads to an increased risk of hypertension. It can also cause weight gain as alcohol has many calories. All these factors increase the risk of heart disease.

Concisely, it is essential to live healthily to delay or avoid chronic diseases such as heart attack, diabetes, etc. Therefore, it is necessary to eat healthily, stay fit, avoid tobacco, abstain from alcohol, and create other healthy habits to sustain a healthy life.

Disclaimer: This blog has been written after performing in-depth secondary research related to the topic from various articles, blogs, and journals that have expertise in writing for healthcare. We strongly suggest that you seek medical consultation if you have any blood pressure issues or other heart-related problems.

HOW TO GET HEALTHY SKIN?

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Tips to Take Care of Your Skin

Our skin protects us in many ways by acting as a top layer to protect the body from bacteria and other environmental issues that can cause severe damage to our skin. The sweat glands and blood vessels in our skin help regulate our body temperature, and skin cells work by transforming the sunlight into Vitamin D, which is essential for healthy bones.

A range of factors, such as genetics, aging, hormones, and other health issues, can impact our skin. Factors such as unprotected skin exposure, washing too frequently and with hot water, consuming an unhealthy diet, stress, lack of sleep, dehydration, and smoking can cause damage to the skin in the long run.

The color of our skin helps us gauge the issue of the skin, namely red and itchy skin, which is an indication of some allergies or face rash. Yellow is an expression of some point with the liver, and dark or insignificant moles indicate warning signs of skin cancer.

Sun rays can be damaging, too, as sunlight contains ultraviolet (UV) light, which can cause sunburn, thereby contributing to a faster aging process. Dermatologists believe that there is a connection between UV exposure and skin cancer. Hence, it is an excellent idea to protect the skin from the sun by wearing hats & protective clothing, using sunscreen with an SPF of at least thirty and avoiding going out when sunlight is most vital.

Below mentioned are some health tips on how to keep your healthy and radiant:

Eat A Healthy Diet

Eating healthy is more important than applying them on the face, as diet significantly improves our skin health from the inside out. Dermatologist recommends the below-mentioned food that helps in getting good skin:

  • Olive Oil: It is not only good for our hearts but for our skin also, as it helps in lowering the risk of damage to the skin, including wrinkles, and dark spots resulting from a long-term sunlight exposure
  • Mangoes: The king of fruits has enormous skin benefits as it contains antioxidants that help in protecting the collagen
  • Tomatoes: Tomatoes are known to have properties that help in reducing the effects of skin cancer occurring because of UV light exposure
  • Green Tea:  Green Tea can help rejuvenate the drying skin cells, reduce the puffiness under the eyes, and swelling of a wound, combat acne or blemishes, heal wounds resulting from certain skin conditions, and many more

Keep moisture in the skin

Skin moisturizers seal in moisture and keep the top layer of the skin cells hydrated and seal in moisture. It is advisable to apply to moisturize immediately after bathing or washing to absorb the moisture in the water completely. Additionally, in cases of skin irritation, it is best to use an ointment and a skin cream instead of a lotion or moisturizer to combat the skin irritation. Applying Cold compresses should help control the itching, and scratching of the skin should be avoided.

Getting the Right Sleep

Getting good beauty sleep is essential for our skin as it helps in removing the dark circles under the eyes, improving the skin tone, producing an adequate amount of collagen, and so on. Doctors suggest sleeping for 7-9 hours daily for adults. This is because our cells repair and regenerate our skin, muscles, and brain cells when asleep. Additionally, our body produces collagen during sleep which helps in preventing our skin from getting loose and sagging.

Using Skin Care products as per our Skin Needs

Dermatologist advises us to understand our skin types, including oily, dry, normal, combination, or sensitive, and use skin care products accordingly. This will help in making your skin look and feel better.

Gentle Face Cleanser

It is essential to wash your face every time you come from outside to remove all the dirt from the outside. Apply a face cleanser or face wash in a circular motion and gently cleanse the face with lukewarm water and wipe the face by gently patting it with a fresh towel.

Applying Sunscreen when going Out

Using sunscreen when going outside is an excellent method to protect our skin from the sun’s harmful effects, slow the aging process, and may help prevent skin cancer eventually. Dermatologists recommend using Sunscreen with an SPF of 30 or higher. Sunscreen can be applied to infants who are six months old.

Disclaimer: This blog has been written after performing in-depth secondary research related to the topic from various articles, blogs, and journals that have expertise in writing for healthcare. Suppose you see any issues related to acne, moles, tanning, or other skin problems; we advise you to seek medical consultation. 

A Guideline to Children’s Nutrition

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Kids eating healthy fruits and vegetables
Eating fruits and vegetables is essential for kids.

Nutrition remains the same for kids or adults, as everyone needs to consume the same things, such as vitamins, minerals, carbohydrates, protein, and fats. However, the amount of nutritional dosage varies for Children at different stages of life.

It is imperative to provide kids with nutrition-rich food and limit foods such as sugar and saturated fat in their growing years of life. This is because healthy eating is essential in childhood and adolescence to support children’s growth and development and prevent various health conditions that may impede the child’s proper development. Kids two years of age and above should follow the healthy eating plan as mentioned below:

  • Fruits and Vegetables
  • Whole grains
  • Low-fat dairy products
  • Proteins
  • Lean meat and Eggs
  • Salted and unsalted nuts

Food and Nutrition for Babies

In the early stages of life, food or nutrition comes from milk, be it breast milk or milk formula. Breast milk and milk formula will provide all the nutrition the child needs in the first few years of their life.

Once the baby is six months old, it can start having solid food such as cereal, fruits, vegetables, and so on; solid food complementary to breast milk provides a complete set of nutrition for six to nine months.

It is essential to understand that kids below two years should be given healthy fats in their diet as it is necessary for babies’ brain and nerve development.

Nutrition For Toddlers and Kindergarteners 

Calcium is vital as. It is the building block of the bones and is needed to build healthy and strong bones and teeth. Milk at this stage is the best source of calcium for kids, and for kids with lactose intolerant diets, soy milk, tofu, almond milk oatmeal are some excellent sources of calcium. Besides milk, it is essential to provide kids with fruit, vegetables, and a whole grains-rich diet to provide the right kind of fiber. Consuming rich fiber-based helps in aiding digestion and preventing constipation.

School Going Kids

At this stage, the body needs carbohydrates to provide the body with the right energy to support physical activity. However, it is easy for kids to grab junk in their school cafeteria or eat foods rich in sugar, fat, and sodium. Therefore, parents need to pack their lunch, providing them with healthy carbs as this helps in eating carbs in moderation and in a healthy way to avoid any weight gain issues.

Preteenagers and Teenagers

Children in their teens and preteens need more calories and dense nutrition to champion the mental, physical, hormonal, and emotional changes they are undergoing. Due to lifestyle, or eating habits, most people prefer eating junk and high-sugar food as it satisfies the taste buds and release dopamine. However, these foods need to have the right amount of nutritional value. On the contrary, some teens avoid calories, fats, and carbs because they believe it makes them fat as they become conscious of their weight and body image. This can cause eating unhealthy food or starvation for long hours; parents should take care of such issues for their children and educate them on the dos and don’ts of their health and nutrition.

Parents should ensure that kids set the right amount of calcium, which is needed to help build bone mass. Therefore, consuming milk once a day, milk-based products, or other alternatives of calcium-rich food should be consumed.

Girls in their teenagers need more iron than men due to their menstruation cycle. Hence, they must be given an iron-rich diet. Males, on the contrary, need more proteins.

Drinking Water

Humans are made up of water, which makes up more than half of the body’s weight and is needed for every part to function correctly. It is good to keep drinking water throughout the day and not only when the child feels thirsty. In the early stages of life, babies don’t need water; however, as they grow, they need water when they are ill, when it’s hot, and when doing any physical activity.

Disclaimer: This blog has been written after performing in-depth secondary research related to the topic from various articles, blogs, and journals that have expertise in writing for healthcare. Suppose you see any issues related to diet, nutrition, your child’s behavior, or any concerns about your kids nutrition . We strictly advise you to seek medical consultation. 

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