Republic Day Special: Pledge for Better Health

Winter is a fantastic time to enjoy the weather outside. Dry and frosty climate instigates a plethora of health issues like cough, cold, pneumonia and acute bronchitis. What’s more… as the temperature drops, the possibility of our appetites spinning out of control increases. You may not have noticed but certain behavioral changes are triggered during this season.

In addition to lazy mornings and blanket hideouts, winter also brings with it an array of bad habits that have to be avoided in order to stay healthy.

Swear off these bad habits and promote winter health

• Not drinking enough water – Since people tend to sweat less during winter, they feel less thirsty thus resulting in reduced consumption of water. Experts believe that regardless of seasonal changes, the human body requires atleast 2 litres of water a day in order to stay hydrated. That being said, it is equally important to reduce the intake of caffeinated beverages during winter as it tends to extract water from the body. You may enjoy sipping a hot cup of tea or coffee when its cold outside but less water & more caffeine could prove to be a recipe for disaster during winter.
• Avoiding exercise – Getting out of bed during winter often seems to be a challenging task, not to mention the mere thought of exercising, going for a morning walk/jog or hitting the gym when it’s freezing outside could give you the creeps. It is important to note that any form of workout releases happy hormones that helps you stay active for most part of the day. Your winters will not be gloomy if you include some or the other form of physical activity in your daily schedule.
• Satisfying untimely hunger pangs – Untimely hunger pangs suddenly seem to spike up during winter and unfortunately most people fail to resist the temptation for fat/fried/junk food. It is essential to be more watchful about your weight during this season as most people turn to comfort food in an attempt to beat the winter chill. Having more of starchy sweets could give you momentary pleasure but this indulgence spikes the blood sugar levels, leaving your body struggling with the stress to handle the excess glucose. One way to stay healthy during winters is to eat more fresh/seasonal produce, fruits and vegetables
• Staying indoors – Frosty weather often compels people to spend most of their time indoors. People rarely feel the urge to leave their home and go outside for a stroll when the best thing they could do to warm up the body is soak up some winter sun
• Sleeping in excess – Sleep is actually the best way to recharge the batteries of your body but as experts say, excess of anything is bad for health. The cold weather naturally makes you lethargic which is why people end up spending more time in bed. It is important to note that sleeping too much during winter disrupts the normal sleep-wake cycle which is why it is detrimental to your overall well being
• Having long hot showers – Long hot showers are soothing and could give the desired effect of warming up the body during winter but it is important to know that hot water dries and damages the skin leaving it dry, scaly and itchy at times. Switch to lukewarm water instead and do not forget to apply a good quality moisturizer after every shower, while your skin is still semi-wet. This will help in keeping the moisture intact.
• Over consumption of alcoholic beverages – Most people believe that enjoying a drink or two is the perfect way to beat the winter chill but as per recent findings, excess consumption of alcoholic beverages lowers the core body temperature hence is bad for the overall health. This isn’t the only bad thing about drinking alcohol when it’s cold outside.  Another study indicates that drinking alcohol in cold weather also reduces the body’s ability and tendency to shiver, taking away yet another method your body uses to help keep warm when it is cold.
• Omitting sunscreen – 80% of women’s wrinkles is caused by excessive sun exposure. As compared to any other season, UVA rays during wintertime are almost equally intense during daylight hours.  Apply a generous portion of sunscreen and cover up the exposed areas of your skin before stepping out in the sun.
• Practicing Self-medication too often – The habit of popping cough & cold medicines like dietary supplements isn’t good for the overall health. Although these drugs may give you temporary relief from your symptoms, they harm the immune system to a large extent.

Every year we promise to bring a positive change in our lifestyle but rarely manage to keep up with it. In the year 2016, let’s shift our focus on heart health and shelter it against potential dangers.

During winter months, the Heart has to work harder in order to maintain body heat. What’s more… there’s also something about the holiday season that takes a toll on the heart

Did you know…?

During the average human lifetime, the heart beats roughly 2.5 billion times. Such a hard-working muscle definitely deserves a little extra attention. Don’t you think…?

A healthy heart is a happy heart. Here are five things you can do every day to keep your heart healthy:

Never skip your breakfast – According to a new study, starting the day off with a healthy meal not only gives the body sufficient energy to carry out day-to-day activities but is also known to reduce the risk of a heart disease

Get Moving – Stay heart healthy by including some form of physical activity in your daily routine. Just 30 minutes of workout, three or more times a week will shed those extra pounds and promote better functioning of the heart

Make smart food choices – Preventing heart disease isn’t just about avoiding unhealthy food items. Your diet should also include foods that are rich in nutrients, fiber, and healthy fats. Most fruits & vegetables, nuts, seeds, & legumes, whole grains, like brown rice and other unrefined carbs are good for your heart

Quit smoking – Experts believe that smokers are 3 times more likely to die from Heart Disease as compared to Nonsmokers. Tobacco injures blood vessel walls and accelerates the process of hardening the arteries. People who smoke tobacco are at risk for several cancers, heart/lung diseases, circulatory disease and stroke.

Manage your weight – Excess body weight increases your risk for heart disease, among other disorders

Cut back on junk food, oily/greasy munchies, sugar-laden drinks, salty food items and nibbles that are high in saturated or Trans fats. The key is to reduce your portion size of every meal and consume 4 to 5 small-sized meals throughout the day

Sleep like a baby – Sleep is the body’s way of healing and refueling. Sleep deprivation has shown to have a disastrous impact on the overall health, not to mention the pressure it puts on your heart. Researchers believe that lack of sleep raises the risk of developing or dying from heart disease and stroke

De-stress/ Take a break – Over 90% of diseases are caused or complicated by stress. A stressful relationship or a highly demanding job could be doing more than just wearing you down each day. It could also be increasing your chances of having a variety of serious medical conditions like high blood pressure and heart disease. One way to de-stress is by signing up for a hobby class or indulging in some or the other form of recreational and fun activity.

Find more reasons to smile – Research shows that laughter reduces stress hormones, lowers blood pressure, boosts immune system and even gives the body a fun and enjoyable cardio and abdominal workout.

Reduce your alcohol intake – Excessive consumption of alcohol accelerates the heart rate and increases blood pressure which in turn doubles the risk of a heart disease.

Schedule a periodic health test – Do not let your health take a backseat. Getting tested regularly will not only keep a tab on your blood pressure, cholesterol, blood sugar etc. but also give you a better understanding of your current heart health