How to keep up with Fitness – your New Year’s Resolution

As per a Forbes survey, a substantial 48 per cent of respondents have identified improving fitness as a top priority for the year 2024. Are you one of them? If yes, how to do you plan to stay committed to this resolution throughout the year? Fitness goals are the first ones to get dropped off when you get busy in life’s other commitments. So, it is important to set achievable and small goals which are easier to accomplish and be consistent.

While the enthusiasm may be high initially, sticking to a fitness routine throughout the year requires dedication and a well-rounded approach. Big, ambitious goals are accomplished through small daily habits. The key is easier than you’d think – if you’re willing to commit. Here are 10 diverse fitness tips to ensure that your fitness resolution is a great success this year:

• Walk your way to Fitness
  Start with something as simple as walking. Incorporating a daily walk into your routine not only enhances cardiovascular health but also provides a refreshing break from the daily grind.
• Focus on Nutrition
  Pay attention to your nutrition and make healthier food choices. Include a variety of whole foods in your diet, such as colourful fruits, vegetables, lean proteins, whole grains, and good fats. Limit processed foods, sugary snacks, and beverages. Consider consulting a registered dietitian for personalized guidance based on your specific needs and goals.
• Choose Yoga for Flexibility
  Yoga is a fantastic way to improve flexibility, balance, and mental focus. With various styles to choose from, finding one that suits your preferences can make it an enjoyable and sustainable fitness practice.
• Prioritize Daily Meditation
  Mental health is an integral part of overall well-being. Incorporating meditation into your routine can help reduce stress, improve focus, and enhance your emotional resilience.
• Interval Training
  For those with a busy schedule, interval training offers a time-efficient way to burn calories and improve cardiovascular health. Short bursts of intense exercise followed by rest periods can be adapted to various forms of workouts.
• Practice Strength Training
  Building muscle strength is crucial for overall fitness. Include strength training exercises in your routine to improve metabolism, enhance bone density, and boost your overall strength.
• Stay Hydrated
  Staying hydrated is often underestimated in fitness regimens. Ensure you drink enough water throughout the day to support bodily functions, aid digestion, and optimize your workout performance.
• Take up a Sport
  Take your fitness routine outdoors. Restart a childhood sport you enjoyed like badminton, cricket or football and add an element of fun to your workouts.
• Find an accountability Partner
  Joining group classes or finding a fitness partner can make staying active a social and accountable experience.  Having people around who are working towards similar goals will help keep you disciplined. You can also join an online group or use activity trackers to motivate yourself daily.
• Set Realistic Goals
  Write out your fitness goal and place it somewhere where you see it every day. Establish achievable fitness goals and regularly track your progress. Celebrating small victories along the way can keep you motivated and focused on the journey to a healthier you.

The Importance of Fitness in Your Life

Fitness is not just a resolution; it is a commitment to a better quality of life. Beyond the physical benefits, maintaining a regular fitness routine contributes significantly to mental and emotional well-being. The endorphin release during exercise acts as a natural stress reliever, promoting a positive mindset and reducing the risk of mental health issues. Consistent fitness habits play a pivotal role in preventing chronic diseases, improving sleep quality, and enhancing overall longevity. It empowers individuals to take control of their health, fostering a sense of self-efficacy and resilience in the face of life’s challenges.

Moreover, a fit and healthy lifestyle sets the foundation for increased productivity and improved focus in other areas of life. Your New Year’s resolution for fitness is a lifelong investment in your well-being. By embracing a diverse range of fitness tips and understanding the holistic benefits of staying active, you pave the way for a healthier, happier, and more fulfilling life. Happy 2024!

As the year draws to a close and the holiday season approaches, it’s easy to get caught up in the festivities and indulge in treats. Christmas celebrations, New Year parties and elaborate wedding celebrations – the year end definitely has many temptations to put your health off-track. However, it’s important to strike a balance between enjoying the festivities and nourishing your body.

One of the cornerstones of healthy eating during the holiday season is practicing moderation. It’s tempting to overindulge in rich foods and sweet treats, but being mindful of portion sizes can make a significant difference and will help control your health numbers. When attending parties and gatherings, opt for smaller portions and savor each bite. Eating slowly allows your body to recognize signals of fullness, helping you avoid overeating.

Healthy Eating Tips for the Holiday season

Here are some helpful tips to eat healthy and remain fit during the year end festive season:

• Limit Alcohol intake
  While it’s common to toast to the holiday season with a glass of wine or a festive cocktail, excessive alcohol consumption can take a toll on your health. Consider limiting your alcohol intake or opting for non-alcoholic alternatives. Staying hydrated with water or herbal teas is a great way to support your overall well-being and prevent overindulgence.
• Limit Sugar Intake
  The holiday season is synonymous with sweet treats and desserts. While it’s okay to indulge occasionally, keeping an eye on your sugar intake is crucial for maintaining a healthy lifestyle. Instead of reaching for sugary snacks, satisfy your sweet tooth with naturally sweet alternatives such as nuts, fruits and dry fruits. When baking or preparing desserts, consider using natural sweeteners like honey or maple syrup in moderation.
• Embrace Immunity-Boosting Foods
  Amidst the festivities, it’s important not to neglect your immune system. Incorporating immunity-boosting foods into your holiday meals can help support your body’s defenses. Ginger, a versatile spice, can be added to dishes or enjoyed as a soothing ginger tea. Spices like turmeric and cinnamon not only add flavor but also offer anti-inflammatory properties. Garlic, known for its immune-boosting and anti-viral properties, can be included in soups and savory dishes.
• Stay Hydrated
  Drink plenty of water. This helps strengthen your immunity and flush out toxins. Further an increase in water intake helps control your appetite by curbing your cravings and also helps reduce your alcohol consumption.
• Quit Smoking
  Smoking and secondhand smoke should be avoided. Cigarette consumption not only raises significant health risks for smokers but also endangers nonsmokers through exposure to tobacco smoke, commonly known as passive smoking.
• Stay Active
  Feeling gloomy or lazy due to the cold weather? Inspite of a busy schedule of work and socializing you must take out time to exercise regularly. You may want to consider beginning your day by getting at least 30 minutes of moderate exercise! Workout routines can help you channel your stress and enhance your overall well-being.
• Plan Balanced Meals
  Planning well-balanced meals during the holiday season is key to maintaining your overall health. Aim to include a mix of lean proteins, whole grains, and plenty of fruits and vegetables in your daily diet. By focusing on nourishing your body with wholesome ingredients, you can enjoy the festive season without compromising your health.

As you celebrate the year-end holidays and welcome 2024,  you must pay attention to your health – stay active, eat healthy and take care of your existing health conditions. Eating in moderation, limiting alcohol consumption, watching sugar intake, and incorporating immunity-boosting foods are essential steps towards a healthier and happier holiday season. By making conscious choices and savoring the flavors of nutritious foods, you can embrace the festivities without compromising your well-being. Cheers to a nourishing and joyful holiday season!

A recent study at AIIMS New Delhi suggests that around 11% of adult Indians suffer from obstructive sleep apnoea (OSA), with men being at a higher risk than women. Researchers estimate that more than 10 crore Indians have OSA. If you find yourself perpetually tired, struggling with daytime sleepiness, or waking up with a headache, you might be dealing with more than just the occasional poor night’s sleep. These symptoms could be indicators of a common but serious sleep disorder known as sleep apnoea.

Understanding Sleep Apnoea

Sleep apnoea is a disorder that causes your breathing to stop while you are sleeping. Your brain tries to protect you by waking you up to resume breathing, yet this interrupts the attainment of restful and healthful sleep. This disruption in breathing can prevent your body from getting the rest it needs, leading to a host of complications.

Symptoms of Sleep Apnoea

The symptoms of sleep apnoea often include:

• Excessive daytime sleepiness
  Despite getting a full night’s sleep, you may still feel tired during the day.
• Loud snoring
  This is often more noticeable to a sleep partner or other family member.
• Observed episodes of stopped breathing during sleep
  Again, this is typically reported by someone else who notices that you stop breathing during sleep.
• Frequent awakenings to urinate at night
• Morning headaches
• Dry mouth upon awakening
• Restlessness during sleep

Moreover, people with sleep apnoea often experience unexplained fatigue and mood swings due to frequent sleep interruptions.

Causes and Risk Factors of Sleep Apnoea

Obstructive sleep apnoea, the most common type, occurs when the muscles in the back of your throat relax, narrowing or closing your airway. When this happens, reduction in oxygen levels in your blood, prompts your brain to briefly awaken you from sleep to facilitate the reopening of your airway and restore normal breathing. Risk factors for sleep apnoea include excess weight, narrowed airway, chronic nasal congestion, smoking, diabetes, and a family history of sleep apnoea.

Importance of timely Diagnosis and Treatment

Untreated sleep apnoea can lead to numerous health issues such as high blood pressure, heart problems, type 2 diabetes, metabolic syndrome, liver problems, and complications with medications and surgery. Therefore, if you suspect you have sleep apnoea, it’s crucial to consult a sleep specialist promptly. Treatment options range from lifestyle changes (like losing weight or quitting smoking) to use of continuous positive airway pressure (CPAP) devices, oral appliances designed to keep the throat open, and in severe cases, surgery.

Improving Sleep Hygiene and Quality

Here are some actionable tips to improve your sleep hygiene and quality:

• Maintain a regular sleep schedule
  Strive to establish a consistent bedtime and wake-up routine, aiming to go to sleep and rise at the same time each day.
• Create a cozy environment
  Keep your bedroom cool, quiet and comfortable.
• Pay attention to what you eat and drink
  Avoid large meals, caffeine, and alcohol close to bedtime.
• Stay active
  Engaging in regular physical activity can expedite the process of falling asleep and enhance the quality of your rest, promoting deeper sleep.

Sleep apnoea is a serious condition that requires timely diagnosis and treatment. If you’re always feeling tired, it may be worth considering whether sleep apnoea is to blame.

Treatment for Sleep Apnoea at Kokilaben Dhirubhai Ambani Hospital

Experience restful nights and rejuvenated days with our state-of-the-art Sleep Apnoea Clinic. Our comprehensive diagnostic tools ensure accurate assessments, allowing us to tailor effective treatment plans to address your specific needs. From cutting-edge continuous positive airway pressure (CPAP) therapy to lifestyle modifications, our team of sleep specialists employs a holistic approach to alleviate sleep apnoea symptoms. With a commitment to enhancing your sleep quality, our clinic provides a supportive environment for your journey towards better sleep and overall health. Please find below our website link for more information: https://www.kokilabenhospital.com/departments/clinicsatkh/sleepapnoeaclinic.html

Indulging in the winter breezes while savoring a hot cup of coffee? While the festive vibes bring joy and an opportunity to showcase your winter jacket, they can also bring health challenges for some. Seasonal transitions often coincide with an increase in illnesses, as the fluctuating temperatures provide an environment for viruses to thrive and spread. This time of the year may leave you feeling sluggish, lethargic, and more susceptible to illnesses due to a dip in immunity. If you’re experiencing discomfort or showing signs of wheezing or high fever, don’t hesitate to promptly seek medical assistance.

Common Winter Ailments

Let’s take a look at some of the most common winter conditions:

• Flu
  Winters and flu often go hand in hand. The season witnesses a surge in flu viruses circulating in the air, and your immune systems may need an extra boost. Combat the flu by maintaining a nutrient-rich diet, staying hydrated, and incorporating regular exercise into your routine.
• Dry Skin
  The biting cold can leave your skin parched and vulnerable. Combat dry skin by indulging in moisturizers, opting for mild soaps, and using hand lotions or petroleum jelly. These simple steps can shield your skin from cracks, pain, and infections associated with winter dryness.
• Joint Pain
  Arthritis patients, in particular, may experience intensified joint pain during the winter. The plummeting temperature can trigger discomfort and reduced mobility. Keep joints warm with layered clothing and engage in regular exercises tailored for winter, ensuring your body stays warm and flexible.
• Cold Sores
  Dry and cold air creates an environment conducive to cold sores. To ward off these unwelcome guests, prioritize proper nutrition, regular exercise, and ample rest. Home remedies can also play a role in preventing and managing cold sores.
• Asthma
  Winter brings not just the chill but also airborne allergens, a trigger for asthma attacks. Protect yourself by wearing air-purifying masks outdoors and staying vigilant about indoor air quality.
• Pneumonia
  Pneumonia is a life-threatening disease in which viral and bacterial infections (commonly the Streptococcus or pneumococcus bacteria) spread out in the alveoli or tiny sacs of the lungs clogging them with fluids. Hence, individuals affected by pneumonia experience shortness of breath. The microbes responsible for pneumonia transmission can be disseminated through coughing, sneezing, or contact with contaminated surfaces, subsequently leading to infection when touching the mouth or nose.
• Seasonal Affective Disorder (SAD)
  The winter blues are real, manifesting as Seasonal Affective Disorder (SAD) for some. Combat this by fostering connections, joining support groups, and ensuring your mental well-being remains a priority.

Winter Health Precautions

Follow these helpful tips to protect your body in winter season:

• Eat a nutrient-rich diet and fortify your immune system with a diet rich in vitamins and minerals. Include seasonal fruits and vegetables for an extra boost.
• Keep those joints moving and your body warm with winter-specific exercises. Indoor activities like yoga can also be beneficial.
• Engage in winter-specific exercises to keep your body warm and flexible.
• Dressing in layers not only keeps you warm but allows you to adjust to fluctuating temperatures.
• Combat the winter blues by maintaining social connections, seeking sunlight exposure, and prioritizing mental health.
• Wash your hands frequently to reduce the spread of infections.
• Drink more warm fluids during the season to keep your body hydrated.

Chilly temperatures and cozy blankets define the winter months for many, but along with the season’s charm also come a wave of illnesses for some. By understanding common winter health challenges and adopting proactive measures, you can ensure a season of happiness and good health. Stay warm, stay well! Reach out to our team of experts for any health concerns. Call us on 022 42696969 or visit https://kokilabenhospital.com for more information.

Diwali the festival of lights and celebrations is almost here! Diwali is the time of gatherings and feasting with family and friends. However it is important to keep your health in mind and celebrate wisely. This is especially important for people suffering from diabetes, heart disease, hypertension or other existing health conditions. Additionally, amidst the joy and festivities, it’s crucial to address the pressing concerns of rising pollution levels and delve into mindful celebrations for optimal health during diwali and after the festival.

The gleaming lights and crackling fireworks bring not only merriment but also an upsurge in air pollutants. Recognizing the potential hazards of this, it’s imperative to make the right choices to ensure a healthier and safe Diwali for everyone. Year after year, Diwali unfurls a distressing tale of escalating pollution levels. The air quality index (AQI) takes a nosedive due to the bursting of firecrackers, releasing an array of harmful gases and particulate matter. This surge in pollutants poses severe health risks, especially to those already vulnerable, such as individuals with respiratory issues, children, pregnant women and the elderly.

Impact of Air Pollution

Crackers contain substances like sulfur, nitrates, and metal salts, which upon combustion; result in the emission of gases such as NOX, CO, SO2, and harmful particles like PM2.5, PM10, and ultrafine particles. These pollutants can cause irritation in the eyes, nose, and throat, exacerbate conditions like asthma, COPD, and pneumonia, and significantly impact lung development, particularly in children. Long-term exposure may lead to respiratory illnesses, cardiovascular abnormalities, reduced immunity, and even life-threatening conditions like cancer.

Tips for a Healthy Diwali

Protecting the health of your family and you is in your hands. Here are some expert recommended tips to celebrate a healthy and safe Diwali:

• Engage in regular exercise for at least 30 minutes daily to maintain overall health and balance weight gain.
• Stay well-hydrated with ample of water and refreshing beverages to flush out toxins.
• Enjoy traditional delicacies in moderation, focusing on a balanced diet rich in dietary fiber and proteins.
• Start your meal with a protein option as it helps in better satiety.
• Foods rich in dietary fiber should occupy the majority of your plate.
• Avoid overeating calorie-rich foods as it may lead to acidity.
• Avoid having any fizzy drinks or other sugar laden drinks. This will not only add unnecessary sugar, it will also interfere in digestion of heavy meals.
• Choose baked or steamed foods instead of fried foods.
• Avoid processed sweets and desserts.
• Incorporate immune-boosting foods rich in vitamin C, magnesium, and omega-3 fatty acids in your diet.
• Eat something healthy at home before heading out for a party. This will ensure limited food intake.
• Avoid alcohol intake as it dehydrates you and is harmful for your overall health.
• Always limit your intake when eating a mithaai such as laddoo, barfi, or another sweet made with refined sugar.
• Choose homemade sweets prepared using dry fruits, dates, jaggery,etc.
• Ensure that you get a good night’s sleep
• Children must be under strict supervision while around fire.
• Avoid bursting crackers and encourage others to follow the same.
• Always carry a face mask when venturing outside to shield yourself from pollutants.
• Opt for gentle skincare routines, remove your make-up before bedtime and keep your skin clean.

Embracing a health-conscious approach to Diwali not only ensures a safer and more enjoyable celebration but also contributes to the well-being of all. Let’s light up our lives while safeguarding our health this Diwali. Wishing everyone a safe, joyful, and healthy Festival of Lights! The team at Kokilaben Dhirubhai Ambani Hospital, Mumbai is always available for any kind of medical requirements on all festive days. Reach out to our team at the below link: https://www.kokilabenhospital.com