Strive To Live Healthy!
“Consume foods that are low in saturated fats, cholesterol, sodium, added sugar and trans fat”
A study conducted recently by the National Family Health Survey states that obesity is becoming a severe malnutrition problem among Indians and in the last ten years, the number of people with obesity has doubled. India also ranks 11th in the world, when it comes to the prevalence of obesity among children below the age of five.
Experts believe that obesity is linked to several chronic health disorders. It contributes to diabetes mellitus and accounts for 80 to 85 per cent of the risk of developing type 2 diabetes. However, a right balance between the two most essential factors determining health – food and exercise, can help you achieve your goal of healthy living.
- Eat three meals a day (breakfast, lunch and dinner) and reduce your portions with each meal. Also, remember that dinner does not have to be the largest meal, but the lightest!
- Focus on the consumption of whole grains, fruits, vegetables and low tat milk products.
- If eating meat, opt for more of lean meat. White meat is the best protein source along with others like fish, beans, eggs and nuts.
- Consume foods that are low in saturated fats, cholesterol, sodium, added sugar and trans tat.
- Its always best to check the labels for packaged foods since the items listed at the top on labels denote the highest concentrated ingredients.
- Moderate your portion sizes. Eat the minimum portion required to satisfy your hunger and then stop eating.
- Avoid sodas, aerated drinks and sugar-based drinks. It is better to have fresh and natural fruit juices instead of bottled or packed juices, since these are high on sugar and preservatives.
- Avoid eating a large meal before sleeping to prevent gastroesophageal reflux and weight gain.
- Regular exercise helps prevent age related degeneration of muscle mass and strength. It also maintains balance and endurance.
- Thirty minutes of exercise with brisk walking and jogging for at least five days of the week, can bring amazing benefits to your body.
- Break up your exercise schedule into small ten-minute sessions through the course of the day.
- Start from low intensity exercise and gradually move to high intensity, to avoid muscle soreness and injury.
- Overtime, you can include thirty to sixty minutes of moderate to vigorous exercise.
- Any and all types of exercises – walking, running, swimming, weight training, yoga and others are helpful for almost everybody.
- Encourage your children to exercise regularly. Playing outdoors is a good way to begin.
- Exercising regularly decreases stress and anxiety. It also enhances your mood, self-confidence and improves overall mental health.