Monthly Archives: July 2016

Health Tips for Men

mens-health-checkupMen like women, know how important it is to be healthy, however, even they conveniently ignore this aspect of life. Men seem to harbor an odd concept of strength (a throwback of the stone age, I guess!), they actually believe that their strength is not going to diminish, they may have a few bad days, but will never really get weak, or suffer the problems, women do. Well, here is a news flash – the hectic lifestyles men lead, takes a toll on their body as well as mind. And the only way to manage through all the days and ensure good health in the old age is to give priority to health.

Useful Tips for Men to Stay Healthy

Eat Well: What you eat now will determine the state of your health in the years to come. A good healthy meal should consist plenty of fruits, vegetables, nuts, whole grains, milk (whole or skimmed), lean and/or white meat like poultry and fish, red meat in proportion, etc. Make sure the food is low-fat, carries very little trans fat, and cholesterol, and wherever possible avoid pre-packed and processed refined foods.

Exercise: Fitness tips include exercising regularly up to four times a week for an hour, to help improve the overall condition. A good fitness regime can prevent the incidence of back injury, and in the longer run, lower the risk of osteoporosis. Cardiovascular exercises combined with aerobics will improve blood circulation, and prevent heart disease. Simple activities like walking, jogging, sprinting, swimming, bicycling, etc., can help to improve muscle strength, and tone the body.

Manage Weight: A good body weight doesn’t just make you look good, it also helps to optimize your health. Ensuring a good weight will ensure that your blood pressure and cholesterol stays in check and blood sugar does not escalate. Also, the risk of heart disease, diabetes, hypertension, and obesity (unless genetically prevalent) does not get added in your list of woes. A healthy weight range is not that difficult to achieve. A healthy diet and exercise followed with dedication will do the job for you. And looking good will definitely make you feel good, boosting your morale along the way.

Alcohol and Smoking: It would be best to avoid both these harmful elements, though it’s easier said than done. If you can’t get rid of these habits, ensure to keep them in moderation. While smoking increases the risk of cancer, drinking can spill out of control and turn you into an alcoholic, which will simply ruin your health, and ultimately your life. Well, I guess this is like carrying a bit too far, but consequences of prolonged and excessive drinking and smoking do have adverse effects on the overall health.

Regular Check-up: Going for a regular medical checkup is not a ‘woman and child thing’ alone, men need to do it too, for most diseases come without major announcements in men. Regular screening tests for obesity, blood pressure and sugar, cholesterol, diabetes, sexually transmitted diseases, and prostate cancer is essential. In men over the age of 40, cancer can develop in the male reproductive gland; prostate, due to numerous reasons. An active sexual life too, is imperative for maintaining good health.

Managing stress with the help of your family and friends, has proven to be an effective tool to keep depression at bay. A happy life with ways to de-stress yourself, combined with the given tips will definitely help you lead a healthy life, something that we all yearn for!

Health Tips for Children

In today’s times, health problems like diabetes, cholesterol, and high blood pressure are not restricted to adults, but have become a common phenomenon among children too. The main culprit for this can be attributed to their inclination towards fast food and lack of activity. Kids love to gorge on fast foods like burgers, pizzas, etc., and with the introduction of video games and a host of interesting programs on television, they are more than happy to watch television instead of playing outdoor games.

Due to this lack of activity and no control on the food they eat, many children suffer from the problem of obesity at a very young age, which further leads to other serious diseases or illnesses. Hence, it becomes the responsibility of the parents to teach children important ways to remain healthy.

Healthy Tips for Your Children

The three most important factors that are necessary for the kids to remain healthy include:

  • a healthy diet
  • regular exercise
  • proper rest

Habits we learn during our childhood stay with us throughout our life; it is thus necessary that parents teach these three factors to children as soon as possible. However, you do not need to force them to learn these habits; set an example for them by following these things yourself. Let us look at each factor in detail.

Nutrition for a Healthy Diet
At a very young age itself, teach the kids to eat all types of food, like fruits, vegetables, meat, poultry, dairy products, etc. Their meals should be divided into five or six small meals throughout the day, rather than just three meals. Cultivate the habit of eating breakfast as it is said to be the most important meal of the day. Eating a healthy and nutritious breakfast helps their body to develop energy for the physical as well mental activities of the day.

Parents should also see to it that children have a healthy lunch while they are at school. Though there are many schools which provide lunch, its nutritious value is a topic of controversy. Hence, it will be best to pack them foods that are high in vitamins and minerals. Other than lunch, also make sure that you provide them with a healthy after school snack, as this is a time where they are likely to indulge in junk food. Dried and fresh fruits, yogurt, cereal bars, etc., are good choices for a healthy snack. Next comes the dinner, or evening meal, which should be converted to time spent with the family. Eating together at least once in a day will help the parents interact with their children and also to keep control on their eating habits. Talking to them about the nutritional facts of healthy foods is a good way of instilling healthy food habits in children. Though too much of junk food does harm a child’s body, there is no need to restrict it completely.

Fitness and Exercise
Indulging in daily outdoor games with friends is more than enough physical exercise for children. Parents should see to it that their kids do not spend their entire time in front of the television or playing video games. They should encourage them to take part in sports and other physical activities like dancing, etc., so that their body gets the required exercise. Arranging games for them and their friends regularly at home, in which they have to run around and play, is a good idea. On weekends, take them out walking, jogging, swimming, or cycling, at least for an hour, and you’ll be preventing childhood obesity.

Health and Proper Rest
Rest and sleep are two important factors to keep children healthy. Children require 9-13 hours of sleep, depending on their age group. Lack of sleep in children can cause problems like lack of attention at school, feeling sleepy during the day, poor academic performance, etc. Hence, parents must ensure that their children receive sufficient sleep.

Other than these tips, it is important to teach kids proper hygiene rules like regular washing of hands, brushing their teeth, etc., so that they are not affected by infections. Explain the importance of eating the right food and exercising to your kids. Remember, by doing this you are not only providing them a hale and hearty childhood, but also ensuring a healthy future.

Healthy Dieting Tips

When wanting to lose weight, you must be looking for different ways to get rid of the extra lumps of fats. It is but natural that you do not wish to go for the crash diets as they are nearer to starvation and are believed to come along with a lot of side effects. However, there are several safe and easy weight loss plans that you can follow at home, without starving yourself. Following these dieting tips will help to lose weight and maintain it for a longer time.

Tips on Healthy Dieting to Lose Weight
A diet is said to be healthy when it comprises all essential nutrients like minerals and vitamins in sufficient amounts. Your diet should be a complete diet inclusive of all these elements.

  • In order to lose weight with a diet, you need to make the right choice of foods.
  • Go for foods that are healthy, fresh, nutritious, containing more than one essential nutrient.
  • Your diet should contain healthy calories and less amounts of fats and cholesterol. Excess fats and cholesterol can lead to weight gain and health disorders.
  • It is essential to chalk out proper diet plans and make a list of foods that you should eat and the ones that need to be avoided. Try to focus on the foods that you can eat rather than those to be avoided.
  • You should watch and know what you eat. Your healthy looking processed fruit juice may actually contain excess amounts of sugars which is bad for health.
  • Therefore, you should know the ingredients of the foods included in your daily diet menu.
  • Make sure you eat only when you are hungry and avoid eating in-between meals. You can have smaller meals throughout the day to prevent hunger pangs, but, avoid emotional eating and foods like chocolates and chips.

Healthy Foods

Based on the aforementioned tips, here is a food list that can be used to chalk out your dieting plan. Remember, your focus should be on the natural and fresh products and foods. Processed and packaged foods should be avoided as much as possible.

  • All fruits, vegetables, beans, leafy vegetables
  • Low fat dairy foods, cheese, tofu
  • Complex carbohydrates like whole wheat products, brown rice, pasta
  • Lean meats, skinless chicken
  • Fish, fish oil, lean fish
  • Nuts, seeds, olive oil

With these foods, you can make healthy eating choices like vegetable soups and broths, vegetable and chicken sandwiches, vegetable spaghetti and pasta, boiled fish, cut fruits and fresh fruit juices, low-fat milk, soy milk, vegetable pizza, etc., and include them in your weight loss diet. Secondly, cereals, oatmeal, flaxseed, dark chocolate, dates, almonds, etc., are considered as healthy diet snacks and should be consumed as a substitute for chips and other processed foods. On the other hand, the foods to be avoided include all fat, sugar, and caffeine containing foods. Fried and salty foods should also be excluded from the diet as they lead to weight gain.

Lastly, as one of the best tips, remember to have proper meals (sufficient in calories, and not exceeding it) and drink adequate amounts of water every day to lose and maintain a proper weight. It is recommended to consult the doctor before following these diet tips, in case you suffer from any chronic disorder. Take care!

Tips for Good Mental Health

The rigors of daily life often take a toll on our mental health, and under such circumstances, we experience negative feelings like anger, anxiety, depression, etc. However, such emotions can be controlled, if we do some simple things that give us positivity. Here are some essential tips to stay positive despite all adversities.

Share your Feelings
Sharing feelings is a very good idea, because when you speak about your feelings, you get a clear picture of your own thoughts. Also, the person listening to you, can give you some fresh insights or valuable suggestions. In case, you don’t have anybody to share your feelings with, call up or write to a helpline. They can provide you with information on where to go for help.

Pen Down your Feelings on Paper
Write down all those thoughts, that are bothering you a lot, on a piece of paper. It helps to offload the heaviness of your mind. As a result, with a light mind you can think of better solutions for your problems (if there are any). This is good, particularly for people who are introverted. Many people keep a record of their thoughts and feelings on a regular basis. It helps them to be aware of and deal with changes in their thoughts over time.

Keep your Goals Real
We should set goals for ourselves to move forward in life, but the goals should be real and achievable, or else, it may add up to your stress. Do not expect too much from yourself. Our long term goals often appear too distant and unachievable. So, it is better to break up the long-term goals into a series of short-term goals. Chalk out a plan to complete each short term goal. Make changes in those plans, as and when required. Lastly, do not forget to compliment yourself generously, each time you succeed in achieving a goal.

Maintain Physical Fitness
Do some physical exercises regularly to keep your body fit. If you are not interested in hitting the gym every day, then start playing your favorite sport or just go for a brisk walk on alternate days. When you are physically active, your body releases some useful chemicals that make you feel better.

Eat Healthy, Sleep Well
Take a good, healthy, and balanced diet with lots of fresh fruits and vegetables. Research has shown that when you eat good food, it makes you feel better. Along with diet, proper sleep routine is also extremely important. A good eight hours night sleep helps you stay fresh and healthy throughout the day. On the contrary, lack of sleep may lead to problems like fatigue and irritation all through the following day and it may also pass on to the next day.

Avoid too much Alcohol
When one is feeling low or has a restless mind, one tends to consume alcohol to feel better. But that ‘better’ feeling is temporary. For the long term, alcohol is not good for mind or body. Consumption of alcohol can also lead to sleep disturbances .

Be Social
Your friends and relatives can make a lot of difference to your life. So, try to be in touch with them. However, sometimes, you may find it difficult to contact your loved ones, especially when you have experienced a bad day at work or college. Get rid of that inhibition as fast as possible. Make some extra efforts and give a call or send an email or a text message. The support that you receive from the person will help to lift up your mood within some time.

Listen to Music
Music has great healing powers, as it helps you to unwind your mind. It works wonders to uplift your mood and energize you. When you feel low, you can listen to songs that deeply touch your emotions. Some songs might remind you about certain special moments of your life and bring forth the inner joy.

Seek Help from Professionals
In case of some adverse situations, we tend to feel depressed. However, if the depression continues for a long time, you should opt for professional help without any hesitation. Remember, if you have identified your problem and are seeking for help, it shows your strength, not your weakness. It is one of the best ways to resolve your tensions.

Our wellness largely depends on the state of our mental health. Our abilities, disabilities, and productivity are all dependent on our mental fitness. The best way to keep our mind free from all anxieties, is to nurture only positive thoughts.