Health tips you must keep in mind to survive 2017

Young working professionals need to make an extra effort and take care of their physical and mental well-being, to strive and succeed in life.

The year 2016 saw a lot happening in the world of sexual health, something that Dr Astha Dayal, Visiting Consultant (Gynecology), Artemis and Apollo Cradle, Gurugram, agrees upon, while highlighting that young working women are today becoming more prone to health issues like irregular periods, low fertility, depression, weight gain, indigestion, hair loss, acne and even heart ailments every day.
Highlighting how stress takes a greater toll on both mental and physical health of women as compared to men, she says, “The most common problem I get to see is polycystic ovarian syndrome or PCOS, meaning hormonal problems like irregular cycles, subfertility, and weight and hair issues. Fifty per cent of these women could become diabetic later in life and they have a three-time higher risk of developing cancer of the uterus.”
The doctor points at another factor: the lack of education about contraception, sexually-transmitted infections and unwanted pregnancy. “Regular use of barrier contraception prevents most STDs and a prompt gynecological check up in case of any symptoms avoids complications,” she concludes.
Pointing out how convenience has increased in the age of technology, leading to heart and cardiovascular diseases, and is mostly affecting young working professionals with desk jobs with no scope for regular physical exercise, Dr Subhash Chandra, Chairman & HoD, Cardiology, BLK Super Specialty Hospital, Delhi, says, “This slows down the heart’s rate of pumping oxygenated blood to the major organs. The dependence on fast food and stress leading to alcoholism and smoking is adding fuel to the fire. Such sedentary lifestyle makes them prone to problems like obesity, increase in blood sugar levels, high cholesterol, to name a few. These are increasing the buildup of atheroma — a fatty deposit within the inside lining of arteries. They restrict blood supply to the heart and cause strokes and even heart attacks.”
As these are lifestyle-induced factors, a little change in the routine can benefit immensely. Quitting smoking is the first step to good heart health that will not only limit cardiovascular diseases but also minimise the chances of cancer. “Choosing healthy food over fast food is always advised, as the latter has a lot of trans-fat that clog the arteries. Instead of munching on chips and ready-to-eat food try snacking on dry and seasonal fruits. Choose organic food products over geneticallymodified items. Most fried food contains a lot of salt along with excess oil, steamed or grilled items, with moderate condiments. As a result, it reduces the salt intake by several counts,” Dr Chandra adds. He also says that maintaining your weight will consequently come with a self-monitored approach to your routine.
Pointing out that the young professionals of today are those who are the most tired, Lalitha Subramanyam, Chief Nutritionist, and Rubina Guleria, Cosmetologist and Wellness Coach, Grow Fit, say: “The food is very adulterated and the pollution is right in our face. The cushy life has taken its toll and we have a far larger, harder, longer battle to fight to stay healthy and fit. If the food is adulterated we have to learn to know better and eat better. If our lifestyles are easier we have to make that extra effort and put in the physical exercise to say fit.”
Bhavdeep Singh, CEO, Fortis Healthcare, adds, “Seasonal ailments like dengue, malaria, chikungunya and swine flu along with non-communicable diseases such as cancer, diabetes and cardiac ailments continue to be a challenge. We must also focus on preventive health programmes and not just curative healthcare.”
Pointing out that tech-enabled healthcare along with innovation has come in as a boon, but is relevant only if it is directed and used effectively, he adds, “Innovation is not just about technology since it can also be driven by new processes and ways of thinking. It has become important for all industry stakeholders to assess the quality and effectiveness of medical interventions by measuring and publishing the medical outcomes.”
Mind matters
Mental health is as important as physical. So, it’s crucial to keep yourself mentally stimulated and engaged. Here are some tips on how to keep calm and increase the capacity of the brain as well.
– De-stress: Stress is increasingly being mapped by scientist to be visible and noticeable changes in our brain that are triggered when we are not in balance or are anxious. De-stressing requires a physical practice and mental control. Its easily learnable skill though and it’s worth learning about mindfulness to better discipline our brain from getting stressed out instead of solving the issue at hand. An easy thing to begin with is to identify your triggers and keep them at bay. Adding yoga or meditation is a great way to discipline the brain. You could take dance classes, join a chanting group or do it alone, play a percussion instrument, try running, which is a simple gut response to stress and is very primal.
– Take an acupressure session to untangle the knots in your shoulder or back.
– Sleep. Our bodies regenerate and heal when we are asleep. Sleep is also a discipline that we need to cultivate given the easy excitement available for our brains. So, a few hours before bedtime, switch off from digital media and read a book or meditate instead. Taking a shower helps the body relax and get in the space of ease and calm.
– Soak in a scented bath tub, water therapy would not fail you.
– Choose foods like almonds, walnuts, nuts and raisins. They nourish the nerves.
– Skip the traditional dinner and have porridge with warm organic milk at night, which will give you restful sleep.
– Detox with a mocktail of apple, beetroot, ginger, carrot and mint leaves.
Fix your diet and lifestyle
Our diet and proper exercise are vital to staying healthy. Lalitha Subramanyam, Chief Nutritionist, and Rubina Guleria, Cosmetologist and Wellness Coach, Grow Fit, give pointers on what to eat and how to tweak your lifestyle to have a healthy 2017.
1. Focus on fruits and veggies: Power foods like lemons, apples, bananas, mangos and watermelon are cheap and easily available. Fruits and vegetables are nutrient dense without being heavy in calories which mean you can go through a whole lot of healthy fruits and healthily cooked veggies without gaining weight.
2. Add in lean meats, low-fat dairy products, and whole grains. Balance is key. As good as fruits and veggies are, it’s good to add variety to keep boredom away. Choose lean meats, low-fat dairy, and whole grain pasta. This makes the indulgence not-so-bad and destructive. What is lean? Pick white meats (without skin) low-fat or non-fat milk, cheese, and yogurt and indulge in quinoa, and oats.
3. Cut out processed junk. Not only is this food processed, it’s full of additives that make you addicted to them. The additives confuse our bodies and as it doesn’t recognise it as food, and so, in its confusion, stores it away as fat for later use.
4. Drink enough water. Well hydrated bodies are able to maintain good pH which gives us good and healthy nails and hair. It also helps our insides perform better with proper absorption of fat and nutrients. And you can lose weight, as well! Studies show that you could lose two-three kgs in a year by just upping your water intake around a litre a day. And keep it cold – drinking cold water can increase your metabolism by up to 30% for 10-40 minutes.
5. Cook the right way. Since you’re cutting out all that processed junk, Cooking is great for your budget, your skills, and your waistline, but here’s a couple things to keep in mind:
A: Go as raw as possible.
B: Use the right kind of oils, like olive or safflower.
C: Concentrate on the good fats. Some of the sources for good fats are Olive oil, avocado, and nuts.
D: Use olive oil to saute on low flame. Instead of eating a candy bar, opt for nuts. Nut are filling and easier on our digestion system as our bodies can process the unsaturated fats more efficiently.
6. Moderate your alcohol intake.
7. Quit smoking. Tapering intake doesn’t work quite as successfully as having an option to get a cigarette opens us to the choice of smoking just one more.
8. Try out some simple exercises like Pilates Push-Up, which works the chest and triceps. Just lie on the floor and get in a classic push-up position – hands under shoulders and legs straight behind. Keeping your head in line with your spine and looking down at the floor, lift your right leg about six inches off the floor. Do 6-10 push-ups in this position. Then lower foot to the ground, and lower to your knees to rest. Resume classic push-up position, this time elevating left leg while doing the move.
* This article was originally written and published on http://indiatoday.intoday.in/story/health-tips-to-survive-2017-diet-stress-anxiety-meditation-contraception-lifest/1/847543.html