Top Foods That Prevent A Heart Attack

Have A Look At The Top Foods That Prevent A Heart Attack!

Hello All!!!

Have you suffered a heart attack in the recent past? Heart attacks are traumatizing both for the patient and the family. You might be feeling weak as your heart has to undergo a lot of stress during an attack. As a heart patient, it becomes immensely important for you to know how you can recover from the weakness. Following a healthy diet is the initial step you need to take to recover as food is thy medicine. Also, a proper diet will ensure that you don’t suffer from a second heart attack. Those who had followed a proper heart-friendly diet previously would not have suffered a heart attack at all.

Foods that prevent a heart attack

Here are the foods that prevent a heart attack,

1) Fruits and veggies

While recovering from a heart attack, you need to include lots of fruits and vegetables in your diet. The biggest advantage of eating fruits and vegetables is that they are low in calories but provide you with a lot of nutrients. They help in keeping your blood pressure normal which is important to promote heart health. Being rich in potassium, fruits and veggies help in balancing the counter-effects of sodium. To include more fruits and veggies in your diet, snack on them instead of consuming fried and salty foods. You can always have a bowl of chopped fresh fruits as a mid morning or evening snack. Include salads in your daily diet plan so that you get to consume enough veggies.

2) Green tea

Most doctors recommend heart patients to drink green tea, especially those who have suffered a heart attack recently. Green tea is known to prevent heart attacks. Additionally, with zero calories, this beverage is rich in antioxidants that help patients in recovering. To know more about the health benefits of green tea, click here!

3) Nuts

Almonds have a lot of health benefits to offer and one amongst them is its role in helping heart patients recover after an attack. Please keep in mind that nuts are good for heart patients only when they are unsalted. Adding nuts to your diet will also make your food more appealing.

4) Whole grains

Whole grains have lots of fibre and nutrients when compared to their refined version. This is probably why maida is not preferred by those who wish to lead a healthy lifestyle. Consuming whole grains will help in keeping your BP normal and improve heart health.

Foods you need to avoid if you are a heart patient

There are a plenty of foods that are not good for your heart and must be avoided. The first in the list are foods that have high sugar content. Sugar makes you gain weight and thereby increases heart problems. Foods that are too salty also need to be avoided as they will increase blood pressure. High cholesterol foods such as meat and eggs should also be avoided by heart patients.

Be a little extra careful with the foods you consume and you can see tremendous improvement in your heart health.

Hope you liked reading this post on Foods That Prevent A Heart Attack!

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Why Adding Greens To Your Diet Is Important?

Find Out Why Adding Greens To Your Diet Is Important

Hello All!!

It has always been said that you need to eat more greens but do you actually know why? Vegetables have a lot to offer when it comes to vitamins, minerals and phytonutrients. They are known to help the immune function, improve gut health, increase the production of energy, improve cognitive function and also detoxify the liver. Simply put, eating veggies is not only important to stay healthy and manage your weight but also to improve the functioning of all the systems of your body. Let’s have a closer look!

Why Adding Greens To Your Diet Is Important?

1) Greens help your immune system

The mucous membranes in various parts of the body are the main defense mechanisms that secrete mucous and help remove bacteria and other pathogens from the body. If the functioning of the mucous membranes gets disrupted, pathogens can enter and you might get cold, flu or other infections. Foods that contain carotenoids will help repair the mucous membranes. So add a lot of spinach, broccoli, carrots, bell peppers (yellow), papaya and mango to your plate. The bottom line is that you should consume veggies and fruits to keep your immune system running fine.

2) Veggies and fruits maintain GI health

The polyphenols found in plant-based food, especially that in green and black tea help inhibit the growth of pathogens. In fact, when you consume polyphenols present in spinach, berries, pomegranate, apples and grapes, there is an increase in good bacteria. Having the right amount of friendly bacteria in the gut can do wonders to your overall health.

3)  Greens provide you with energy

ATP (Adenosine triphosphate) is a molecule which stores and transports chemical energy within your body cells. In other words, it is your energy currency. According to a study done in 2014, researchers have found out that ATP can be created from sunlight and chlorophyll. Chloropyhll is the pigment that gives plants their green colour. Though a little more research needs to be done in this regard, you can always grab a green smoothie and get some sunshine to feel energetic!

4) Plant nutrients help in making you smarter

Plant nutrient or phytonutrients present in turmeric, red pepper, green tea and grapes are known to improve mental agility and enhance cognition. Studies also indicate that phytonutrients help in protecting you from neurodegenerative decline. Your brain is 80% fat and as phytonutrients are antioxidants they prevent the oxidation of fats. This helps in keeping your brain healthy and sharper.

5) You can maintain your ideal weight by consuming greens

Liver detoxification has two phases. The first phase removes toxins from the body, especially from fat cells and the second phase involves the neutralization of toxins so that they can be eliminated from the body safely. For both these phases, you would need carotenoids and sulfur-containing compounds that are present in broccoli, cabbage, kale and cauliflower. It is important to get rid of toxins because a body overloaded with toxins becomes sluggish and stores more amount of body fat.

Hope you found this post ” Why Adding Greens To Your Diet Is Important? ” useful!

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5 Foods to Strengthen Muscles

Foods to Strengthen Muscles

Hello All!!!

Most often we don’t give importance to muscle health. It is often considered to be relevant for those who want to build their body or are into sports. However, do you know that poor muscle strength can lead to bone related issues like arthritis and osteoporosis?

A study has been carried out and it has been found that 7 out of 10 Indians have poor muscle health. Having poor muscle mass can lead to poor metabolic health, fatigue and impaired muscle function. For the study, data was collected from 8 Indian cities that covered 1,243 people. The participants were between 30 to 55 years of age. The highest percentage of men and women with poor muscle mass were found in Lucknow whereas people in Delhi-NCR were better off.

Both nutrition and exercise help in improving muscle health and while talking about the nutrition part, protein has a major role to play in improving muscle health. First, it is important that your daily diet has enough protein in it and second, that you get ample exercise to have good muscle health.

Why consuming protein is important?

Protein is referred to as the building block of life. Consuming dietary protein and certain amino acids increases the synthesis of muscle protein and helps in preventing protein breakdown.

However, you need to take part in physical activities to stimulate the synthesis of muscle protein and maintain good muscle health. So, don’t think that your job is over by consuming dietary protein alone. You need to get moving in addition to eating protein!

As a huge number of Indians are suffering from poor muscle health, it is time to create awareness about the issue and find out a way to tackle the problem. The role of protein intake and physical exercise in maintaining healthy muscles needs to be stressed upon.

Are you aware of the fact that all your muscles, organs, tissues, and hormones are made up of proteins? This is the real reason why proteins are termed as the building blocks of life. As a matter of fact they actually build your body! For healthy muscles, it is important that you include sufficient amount of protein in your diet in addition to exercise.

Here is a list of 5 protein-rich foods to strengthen muscles.

1) Eggs

Eggs are one of the best sources of protein. Moreover, the protein present in eggs is bioavailable. You get almost 13 g of good quality protein when you consume a large boiled egg and it is quite easy to add eggs to your diet. Plus, it is light on the pocket.

2) Walnuts

Walnut is a very healthy nut which is also rich in protein. 100 g of walnuts have 15 g of protein. These make a good mid-morning or evening snack. However, these nuts can be a little expensive.

3) Chickpeas

A 100 g serving of chickpeas provides 19 g of protein. Being high in fibre, these legumes are quite filling. Additionally, chickpea is the favourite snack of those who go to the gym regularly.

4) Tofu

The vegetarians and vegans love tofu. It made out of soya beans and it is a good source of plant-based protein. 100 g of tofu has 9 g of protein to offer.

5) Lentils

Lentils are rich in protein and also in fibre, thereby, you must try to include them in your diet without fail.

So, consume protein-rich foods to keep your muscles healthy!

Hope you liked knowing about the 5 Foods to Strengthen Muscles!

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10 Bad Habits That Are Harming Your Health

Bad Habits That Are Harming Your Health

Hello All!!

Are you aware that some habits of yours are harming your health in many ways? You may not realize but your habits can be bad and they can lead to health issues like heart diseases, sleeping disorders and stress.

Check out the 10 bad habits that are harming your health

1) Smoking and nicotine addiction

It may seem cool and swanky but smoking cigarettes is detrimental to health. It is well known that cigarette smoking causes cancer but not everyone knows that nicotine leads to neurodegenerative diseases such as Alzheimer’s. If you smoke, you better kick the habit as soon as possible.

2) Skipping meals

Life is busy and everyone is on the go. This makes some people skip the important meals of the day such as breakfast or lunch every day. You should know that breakfast should not be skipped at any cost. If you do so, it is time to get rid of the habit.

3) Overeating

Overeating is as bad as skipping the important meals of the day. Those who are foodies and love to eat while watching TV or reading a book are in trouble as this habit will lead to obesity. If you don’t want to be called a couch potato, it is advised that you stop eating unnecessarily.

4) Not eating a balanced diet

Do you eat only what is tasty and interesting? Are your meals not well-balanced? This is not right. You need to consume a balanced diet that has carbs, fat, protein, along with minerals and vitamins.

5) Being inactive

If you want to have a healthy body as well as mind, you need to be physically active too as eating healthy alone won’t do. Physical inactivity can cause heart diseases and arthritis, obesity and cholesterol issues.

6) Skimping on sleep

In order to keep your sleep cycle normal, you have to sleep for a good 7 to 8 hours every night. You should not barter for sleep for anything on this planet! Improper sleep can lead to a lot of health issues.

7) Using gadgets before going to bed

 

If you want to get a relaxed sleep, you have to stop using mobiles and tabs just before going to bed. Chuck the habit of watching videos and movies just before falling asleep as it can disrupt your sleep. You can instead read a book (physical one!).

8) Too much consumption of alcohol

Excessive consumption of alcohol will make you get excited and that is not right when you are about to drive. Similarly, it also affects your sleep. Therefore, you need to consume alcohol within limits.

9) Taking too much stress

Stress causes fatigue, eating and sleeping disorders. Hence, you need to know how to handle stress so that it does not affect your health.

10) Not giving yourself some ‘Me time’

You need to take time off from the humdrum of life. Excess of work will only lead to psychological problems. Hence, it is advised that you pursue your hobbies.

Avoid the above bad habits and lead a healthy and fulfilling life!

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What Makes Mineral Water Different From Packaged Water?

Is mineral water different from packaged water?

Hello All!!!

Water water everywhere but not a drop to drink! The situation of the availability of drinking water in our country is bad. Not many are blessed with means to consume hygienic drinking water. But those who are having, either consume packaged water or go in for mineral water.  Prior to writing this post I had not given much importance to the difference between mineral water and packaged water. The truth is that most people don’t know the difference between them. In this post let’s find out about mineral water and What Makes Mineral Water Different From Packaged Water.

What is mineral water?

Mineral water, as the name suggests, is water that contains minerals. But isn’t it true that all kinds of water contain minerals? Those who know what mineral water is (the FDA) say that natural mineral water needs to have a minimum of 250 ppm (parts per million) of total dissolved solids that originate from an underground water source that is geologically and physically protected. In simple terms, mineral water needs to come out of the earth.

There are minerals like magnesium, sodium, calcium and zinc and these are very effective in boosting your mineral intake. According to a recent study, mineral water has a lot of health benefits to offer.

What you need to know is that mineral water provides minerals to your body that you cannot create yourself. There are certain mineral waters that are rich in calcium and as you know, calcium is important for your bones. The bioavailability of calcium in mineral waters is at par or even better than that in milk products. In simple terms, it can be easily absorbed or utilized by our body. Apart from promoting bone health, the study says that mineral water also helps in better digestion. The credit goes to magnesium sulphate, sodium sulphate, bicarbonate, and chloride.

However, it is being said that you need to consume mineral water with care, just the way you do with other supplements. Certain mineral waters have a high sodium content that needs to be avoided by high blood pressure patients.

Many people are turning to mineral water after knowing about its health benefits. Just make sure that it is suitable for you and then go for it.

Difference between mineral water and packaged drinking water

Packaged drinking water is treated chemically to render it safe for human consumption. On the other hand, mineral water does not undergo chemical treatment. A filtration process is carried out but the natural contents of the water remain the same. The shelf life of packaged drinking water is short as it is synthesized. Mineral water has a longer shelf life as it is pure and natural. When compared to mineral water, packaged water is not as healthy because is treated chemically.

What water would you prefer to drink? Please share your views in the comment section below.

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8 Ways to Get Clear Skin

Ways to Get Clear Skin

Getting clear skin is on everyone’s mind. This is because your skin is the first thing that people notice about you. Having poor skin health will only ruin your self-confidence. Today especially when Holi is already showing its colours, reading this is a must.

Why a clear skin is important!

The skin is supposed to detoxify the body by releasing toxins through sweat. Having skin issues like acne, rashes, psoriasis, rosacea and eczema means that there is something wrong beneath the surface. Most often it is gut dysfunction. There is a direct link between the gut and skin. However, there are certain lifestyle changes that can help in healing your gut and give you a glowing skin.

1) Say no to sugar

Don’t just say no to sugar alone, you also need to avoid natural sweeteners such as honey and coconut sugar as they feed the bad bacteria in the gut.

2) Find out your food intolerances

Since each individual has a different biochemistry, there can be different food intolerances. When you know which foods trigger an inflammatory response, you can avoid them altogether. For this you need to follow the elimination diet. Learn more about this diet here – Click!

3) Use coconut oil

Coconut oil has some really good fats that help improve the gut health but you can also use it as a moisturizer or makeup remover as it is also antimicrobial in nature.

4) Consume more probiotics

You can keep your gut healthy by consuming probiotics. Get your daily dose of good bacteria and rebalance your gut flora.

5) Consider consuming collagen supplement

Collagen is a protein that is made out of 3 amino acids and they are glycine, proline, and hydroxyproline. Our connective tissues including cartilage, bones, tendons and blood vessels are made out of this protein. Collagen promotes the skin’s elasticity and helps you stay youthful.  It is quite beneficial to add a collagen supplement to your daily diet. You can simply add collagen powder to tea or to your smoothie.

6) Consume biotin

Biotin is a B-vitamin that helps in the synthesis of fatty acids. Moreover, as the skin is exposed to harsh conditions all day long, the skin cells are protected by fat. You can either get biotin form supplements or from natural foods such as wild-caught fish, meat, eggs and avocados. Know more about biotin here – click!

7) Get more of EGCG

EGCG or Epigallocatechin gallate is abundantly found in green tea. It is a type of antioxidant that fights the damage caused to the cells by free radicals. You get the most of this antioxidant in matcha. Studies reveal that ECGC helps in rejuvenating the dying skin cells too.

8) Use apple cider vinegar as a toner

After you cleanse your face, it is advised that you use apple cider vinegar as a toner as it will help in reducing blemishes and will also balance the pH levels of the skin. However, you need to dilute it before applying it to your face. Add 1 part of apple cider vinegar to 4 parts of distilled water. This is considered ideal for beginners and those with sensitive skin.

So, now you know what you need to do when you have skin issues!

Hope you liked reading this post about Ways to Get Clear Skin!

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Top 5 Tips To Ease Neck Pain

Tips To Ease Neck Pain

Hello All!!!

Are you suffering from neck pain every now and then? Is it affecting your day to day life? While visiting the doctor is the best possible advice, you can try a hand at some tried and tested tips. These tips are not evidence-based and it is better that you talk to the doctor if the pain is causing too much discomfort.

1) Drink water

The discs in your spine need water to maintain their height and keep the spine aligned so that there is no pressure on the spine. When you are an infant, the spinal discs are 80% water but as you age, the disc starts degenerating. With proper hydration, further degeneration of the discs gets reduced. So, drink plenty of water. Staying well-hydrated is very important for your overall well-being too.

2) Use your phone the right way

Do you cradle your smartphone in your neck when on a call? This will aggravate your neck pain as this habit puts strain on the cervical spine. Additionally, when you happen to text people or surf the net by craning your neck and looking down at the phone, you will have neck pain. It is advised that you used a hands-free headset while making calls and when you browse or text, try holding the phone high up. Take frequent breaks and stretch your neck.

3) Support your neck

It is important to maintain the right posture if you want to control the pain in your neck. Having a headrest will help in keeping your spine in a neutral position. It is best advised that you get a chair with a headrest. Try getting one for your car also. Supporting your neck will reduce the neck pain.

4) Consume more magnesium

You get neck pain most often due to muscle strain or a sprain. By increasing your magnesium intake, you can get relief from the pain. This is because magnesium helps in the contraction and relaxation of muscles.

You can get your daily dose of magnesium from fruits, veggies, beans, whole grains and soya products. Taking bath in water having Epsom salt in it is also helpful as the body absorbs magnesium through the skin.

5) Water pillow

Using a water pillow is also a good idea for easing neck pain. The best part about this kind of a pillow is that you can decide how firm you want the pillow to be. Your pillow will be firmer when you add more water to it and reducing the water content will give you a softer pillow. If your old-school neck pillows are of no use, you can consider investing in a water pillow. It is widely available.

So, these were the top 5 tips to ease neck pain. However, they are not sure shot ways of reducing your pain as they don’t work the same way for everyone. If you do get relief from one of these tips, do share in the comments section below.

The information provided here does not take precedence over the advice of a registered medical practitioner.

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Top Vegetarian Indian Foods High in Protein

Vegetarian Indian Foods High in Protein

Hello All!!!

We all know that it is very important to include sufficient amounts of protein in your diet to stay healthy. What comes to your mind when you think of protein-rich Indian foods? Well, let’s keep the eggs and chicken tikkas aside because this post is for the vegetarians out there!

Check out the vegetarian Indian foods high in protein below. They will fit perfectly into any kind of a diet plan!

1) Coconut

Wait, how come coconut is on this list? Well, you may not be aware but a 100 g serving of coconut has a good 3.3 g of protein. You can either chew on coconut as it is or add it to your dishes. Coconut is very commonly found in south Indian dishes. So, you also try adding them to whatever you cook for the extra protein punch!

2) Lassi

This one is a must when you want to quench your thirst when the sun’s heat is mercilessly high. This yogurt-based drink keeps you cool in summers and at the same time contains good amount of protein.

3) Roasted Channa

The roasted channa is a cheap snack and loaded with protein. If you are inclined towards losing weight and wish to gain some muscle, you need to consume a handful of roasted channa everyday.

Now, get ready for some high protein veg dishes that are easy to make and absolutely delicious!

1) Rajma masala

There is always a wide smile on everyone’s face when rajma is there on the menu! Rajma is a great source or protein and a great option for those who avoid eggs or meat.

2) Palak Paneer

This classic protein-rich Indian dish combines palak and paneer which is quite a treat for the tastebuds and is low in calories. It is also a good source of dietary fibre that keeps a check on your hunger.

3) Sprouted moong bhel

Sprouted moong dal is highly nutritious and rich in protein. However, you may not find many fans of this sprouted dal. Just dice some tomatoes and onions into the sprouts along with coriander leaves, a dash of chaat masala and some sev on top. You will find a lot of people flocking towards the bowl!

4) Buckwheat Dosa

If you are not interested in having oats for breakfast, you can try making buckwheat or kuttu dosas. Kuttu is well known for its high protein content. Dosas made out of it will be the best way to kick-start your morning! Moreover, it doesn’t take much time to prepare these kuttu dosas.

Final thoughts

The vegetarians need not worry about their protein intake as there are so many plant-based high protein options. It is not mandatory to eat fish, eggs and chicken to fulfill the protein needs of the body. Moreover, the vegetarian options are not boring at all! Now, if someone asks you where you get your protein from, you won’t look clueless anymore because you have all the answers.

Hope you found this list of Vegetarian Indian Foods High in Protein useful!

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Muay Thai and its Amazing Health Benefits!

Muay Thai and its Health Benefits!

Hello All!!!

If you have you ever tried a hand at boxing, you would love Muay Thai! It is a martial art that requires you to have athletic abilities. Let’s discuss the health benefits of Muay Thai in this post! Keep reading!

1) Improved cardiovascular health

Muay Thai is different, all other sports and physical activities can’t even compete with this martial art when you talk about the cardiovascular benefits that it can deliver. Being a combination of both aerobic and anaerobic exercise, it has a huge impact on the cardiopulmonary system. As you keep practicing it, there will be an improvement in your cardiovascular health.

2) Enhances leg strength

The main role is played by the kicking and the footwork involved in this sport. Kicking helps in building the strength of the muscles of the lower body. All the body muscles will get benefitted by practicing the different kicks and footwork. Right from increasing muscle endurance to making your calves look good, Muay Thai does it all!

3) Building core strength

The movements of this sport helps in strengthening the core. All the defensive, striking and clinching moves will help every student of Muay Thai to build a strong core.

4) Increase in hip mobility

Though you can’t expect it to happen instantly, but as you keep practicing the sport, you can find an increase in hip mobility and the credit goes to the kicking and kneeing moves of the sport. Just because your hips are healthy it does not mean that you won’t have any serious hip related ailments later on. You should make foam rolling and stretching a part of your routine. A massage now and then, will do wonders to the health of your hip.

5) Provides stress relief

There is nothing like a natural stress buster like Muay Thai. Most of us keep bottling up all the stress throughout the day and we obviously need a spout to let it all out or else there can be an explosion Muay Thai provides that outlet and does wonders to your mental and physical health. If you are annoyed with something or stressed out, you would naturally feel like hitting someone to feel good again. With Muay Thai, you get to do just that. The martial art lets you focus only on yourself. It will help you find your inner self and teach you how to detach yourself from the daily humdrum. You will turn into someone more carefree and happy with life.

Final thoughts

If you feel that you are not made for a martial art like Muay Thai, you should think again. It is suitable for anyone who wants to get fitter and healthier. However, remember that you should adapt the workout according to your fitness level when you are new to this martial art. You can always modify a drill according to your convenience. Additionally, there is a risk of injury when you start any new kind of workout. So, it is advised talk to your doctor before trying it out and let your coach know about your medical history. Take the necessary precautions and get going!

Hope you liked learning what Muay Thai is all about!

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Water Fasting – Is it really Healthy?

Hello All!!

The wellness world is filled with different kinds of fasting these days. You have intermittent fasting, alternate-day fasting and even water fasts.

Water fasts

For centuries people have been doing water fasts in different ways and for varying lengths of time. Water fasts are usually between 5 to 40 days and when you fast you can drink only water and not consume food. Several fasts and detoxes are inspired by the traditional water fast and they include – the cabbage soup cleanse and the lemon- cayenne pepper-maple syrup fast. Such fasts have a positive impact on blood pressure and help improve insulin levels and even help you lose weight.

How beneficial is water fasting?

Water fasts help the body in rebooting itself. The old or damaged cells get cleared out and are replaced with new ones. Scientific research says that by fasting you can improve digestion and enhance gut health which helps in the overall improvement of your body’s metabolism and other cardiometabolic conditions.

Studies have revealed that water fasting helps in weight loss, lowering blood pressure and reducing oxidative stress. Oxidative stress occurs when excess of oxygen damages your cells. It is quite harmful to the body and causes excessive fatigue, pain in muscles and joints, wrinkles, grey hair, headaches, poor vision and reduced immunity. So it is important to fight oxidative stress.

How water fasting can harm you?

Water fasting for too many days can’t just be challenging but also dangerous. Water fasting should not be for more than 48 hours unless it is supervised by a medical practitioner. Research says that water fast has a lot of negative effects on your kidneys and it also reduces CoQ10 which is an enzyme (an antioxidant) naturally produced by cells and tissues.

Water fast when done over a long period of time can cause fatigue, brain fog and increase the chances of you fainting. Water fasts are a strict no-no for those who have kidney disease, are expecting mothers or nursing mothers. Also, if you consume several medications, it is advised that you stay away from water fasts.

How to get the benefits of water fasting?

Since water fast is not safe when done for a longer period of time without any medical supervision, it is best to avoid doing it. You can instead try intermittent fasting which provides you with all the benefits of water fasting without any hunger pangs and physical torture.

The take home message

When you explore the world of fasting, you will understand that fasting is an important form of detoxification which is a way of resetting and rebooting the body. You can go in for very short water fast, a detox or intermittent fasting. You have a lot of options to choose from. However, your focus should always been on staying safe and healthy in the long run.

What do you feel about water fasting?

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Weekend Workout Benefits are Similar to Daily Exercise | Study

Weekend Workout Benefits are Similar to Daily Exercise!

Hello All!!!

Are you exhausted during weekdays and are unable to work out?  There is some good news for the busy bees! It has been found out that those who work out on weekends enjoy the same health and survival benefits as people who exercise regularly.

At present it is recommended that you carry out 150 mins of medium intensity physical activities every week or 75 mins of vigorous workout. However, there is no single opinion about how often one should exercise.

The study on Weekend Workout Benefits

Research shows that those who pack there entire exercise routine in two days of the week (called the weekend warriors) are at a lower risk of dying. And this is similar to those who exercise thrice weekly or even on more number of days of the week.

In the study carried out, survey responses from more than 64,000 people were considered. They were grouped into 4 categories namely, inactive, insufficiently active, weekend warrior and regularly active.

The 3 groups of people who exercised fared better than those who led an inactive lifestyle.

While comparing the weekend warriors to inactive adults, it was found that individuals who exercised for one or two days a week witnessed a 30% lower risk of dying. Also, the risk of cardiovascular death was 40% lower and the risk for death due to cancer was 18% lower for weekend warriors when compared to inactive adults.

Insufficiently active people and regularly active people had similar effects.

Insufficiently active participants had a 31% lower risk of dying. In regularly active ones it was 35% lower when compared to inactive participants.

The risk of death due to heart disease or cancer among both the regular and insufficient exercisers group were also very similar to the reduced risk of weekend warriors.

The researchers say that is it great to find out that by being physically active on one or two days of the week, the risk of death can be lowered even in those who don’t exercise as recommended.

Limitations of the study

The study was based on individuals who filled out a health survey in Britain. Thereby, it all relies on the exercise intensity and duration reported by them.

Also, 90% of the individuals surveyed were white and therefore, the benefits of weekend work out cannot be applicable to people from other ethnicities.

Most of the weekend warriors were males and the types of exercises were gardening, cycling, running, walking and sports.

635 of the respondents were inactive and 22% were insufficiently active. 11% were regular exercisers whereas the remaining 3.7% alone were weekend warriors.

The age group was 40+ and the follow up in the study was done for 9 years.

However, in spite of all the limitations, researchers feel that the study is statistically powerful.

The final word

Physical activity is important as it boosts health by bringing down cholesterol levels, improving sleep patterns, keeping body weight in check and reducing the risk of cancer, heart disease and diabetes. Therefore, if you can’t work out on weekdays, you must sweat it out on weekends. After all, it is for your own good!

Hope now you would agree with the fact that Weekend Workout Benefits are Similar to Daily Exercise!

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Why Your Kids Must Have Indian Meals?

Find out why your kids must have Indian meals?

Hello Everyone!

There is nothing like a home-cooked meal in this world that has fresh ingredients and is made with love. There is a lot of nutrition and yet a lot of simplicity in our dal-chawal and roti-sabzi. A lot of people these days are trying to adapt western diets but they can’t forget the charm of Indian cuisine.

Why Your Kids Must Have Indian Meals?

Well-balanced and rich in essential nutrients, Indian meals are the best for your child. A child’s diet needs to have proteins, carbs and all the essential vitamins and minerals along with fibre. The Indian diet is the best choice for your kid and let’s find out why in detail,

1) It is a balanced meal

As already mentioned, the Indian meal is well-balanced as it contains cereals, pulses and vegetables that are both cooked and uncooked. In a meal, you have wheat, rice, ragi, bajra and makai in the cereals category, cooked vegetables and uncooked vegetables as salad, next come pulses and legumes (dal), curd and the final crowning glory that every kid waits to have – dessert! It can be as basic as a piece of gur or jaggery, one gulab jamun, a rasogulla or some halwa.

Upon carefully analyzing a meal, it has foods from all the food groups and abides by the food pyramid.

2) It is rich in carbs and fibre

Being rich in complex carbs, Indian meals help in keeping energy levels high for a long period of time. Whole wheat flour, ragi, dalia (porridge), vegetables and sprouts are a part of Indian food and are rich in micronutrients that are much needed for the growth of a child. With lots of veggies and fruits, the fibre content of our food is also high when compared to western cuisines where you will find the use of refined flour for foods like bread, pasta and noodles. Your child may be a fan of such foods but try to make him have Indian food every single day.

3) Contains a lot of good fats

We use a lot of good fats in our food. There is a generous use of mustard oil, til oil, coconut oil and last but not the least – ghee! These oils and fats are used in making a lot of dishes and sweets. Making ladoos out of whole cereals, dried fruits, seeds and nuts are a great snack for kids. They are a great way of replacing the trans-fat loaded cookies.

4) Fresh ingredients are used

The Indian habit of making every dish from scratch is very healthy as there is less use of preservatives which makes food healthy. We always use fresh ingredients in dishes and this means that the loss of vitamins and minerals is less in Indian food.

5) It is easy to digest

Daily Indian food has spices such as cinnamon,jeera (cumin seeds), saunf (fennel seeds), turmeric, ginger, garlic and curry leaves that have medicinal properties that help in improving digestion. There are also fermented foods like raita, curd and buttermilk in the daily diet. Down south you have fermented foods in the form of idli and dosa. This makes Indian food easy to digest and therefore ideal for your child.

Hope now you know why your kids must have Indian meals!

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How Junk Food Harms Your Health?

Find Out How Junk Food Harms Your Health?

Hello All!!!

Do you hang out with your friends too often? Hanging out with friends would mean gossip and obviously yummy junk food! The more you hang out with your friends, the more the chances of gobbling down oily junk food. Consuming junk food has become such an important part of socializing these days that unless you don’t get to eat something drenched in oil, you would say that it was not fun hanging out! Good food automatically gets connected to junk food but you should know that it is only ‘good tasting food’ because good food is something that nourishes and energizes you.

We all are guilty of just digging our teeth into a scrumptious burger when hunger strikes, isn’t it? However, intake of junk foods can lead to a lot of ailments. If you happen to neglect them, you will land in trouble.

Here’s How Junk Food Harms Your Health

1) Can cause diabetes

The most prevalent disease of current times is diabetes. It is almost turning into an epidemic as it affects people from all age groups. The chief cause of diabetes is the consumption of junk food. Such foods not only lack fibre but also have a lot of oil content in them which throws your metabolism off track and leads to obesity.

2) Increases the chances of digestive troubles

As junk foods are always full of oil and fats, they are the main culprits in disrupting your digestion. They get deposited on the stomach walls and increase the acid production. This leads to diseases such as IBS and GERD.

3) Leads to kidney diseases

When you are addicted to junk food, it turns out to be a vicious cycle. Most junk foods have processed salts in them that stimulate enzymes and disrupt the body’s balance. This causes hypertension and hampers the functioning of the kidneys.

4) Chances of getting heart diseases are higher

Being rich in trans fat, junk foods increase your blood cholesterol levels. This spike up of cholesterol increases the chances of inflammation in your blood vessels and affects the normal functioning of the heart.

5) Can cause depression

It has been noted that the largest number of junk food eaters are between the ages of 12 and 35. Also, this age-group is prone to lots of hormonal imbalances. Now, when people of this age consume lots of junk food, they inject themselves with an abnormal amount of salts that affect the hormonal levels. This causes mood swings and depression.

6) Learning and memory issues

Junk food is always loaded with sugar and fat and this suppresses the functioning of a major brain peptide. This can lead to an inflammation in the brain’s hippocampus area that takes care of learning and memory formation.

7) Risk of dementia

Insulin is also produced in the brain that carries signals from one nerve cell to another and forms memories. However, the process gets hampered because of an increase in insulin levels in the body due to consumption of junk food. The brain doesn’t respond to hormones and the risk of dementia increases.

Hope you found this on how Junk Food Harms Your Health useful!

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