Archive for the ‘Health’ Category

Navratri is the season of fasting, feasting and footslogging that often ends with health related issues, nine ‘fast’ tips to avoid them
Navratri literally means ‘nine nights’ in Sanskrit; nava meaning nine and ratri meaning nights. It is that time of the year when apart from the dancing and festivities, most people observe fasts. Fasts have become a means of internal cleansing, physically and spiritually.
Most people fast with an aim of reducing fats and losing weight. But in the process, healthy food takes a backseat. Instead of real fasting, most of us end up feasting on high-calorie food in these nine days. On the other hand, it is very necessary not to feel weak or drained and gain energy for dancing away the nights.
An intake of healthy, dietary pattern can really help in rejuvenating the body, mind and soul during the fasting days of Navratri. Here are nine things to be kept in mind for the nine-night festival:

Go liquid: Consume lots of juices, coconut water, vegetable soups and of course water! This helps in cleaning the body toxins.

Milk and Fruits, complete food: These not only act as a cleansing agent for the body but also lend immense energy.

Eat less but frequently: Feed your stomach at regular intervals. Empty stomach leads to acidity and heartburn. Cold milk, cream, curd and bananas are effective antidotes for acidity.

No to ‘No Salt’ fasts: Most people follow a ‘no salt’ fast during Navratri. This leads to fatigue and weakness. Make up by having one meal with salt or use rock salt (sendha namak).

Keep aside the frying pan: Avoid the intake of fried, oily and heavy food. They defeat the very purpose of fasting. Instead, go for healthy ways of cooking like roasting, boiling, grilling, steaming etc.

Big no to ‘fast’ food: Avoid packaged fast food like potato chips (which is the main intake, especially in Navratri) and opt for healthier options.

Health first: However religious, not everyone should fast. Diabetes, hyperacidity or GERD (gastro esophageal reflux disease) patients, pregnant women and children should give fasts a miss.

Quantity matters: Do not go crazy over the feasts prepared for the festival. It is an irony that people tend to overeat in the name of fasts!

Do not starve: Fasts should not deprive the body of energy. Prolonged fasts lead to problems like weakness, anemia, acidity, fatigue and headaches.

This Navratri, follow these tips and do not let the weighing scales tip to the wrong side!

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Some easy tips on safe exercise to prevent injury and stay fit 

No matter what the age or fitness level, in order to stay healthy and avoid diseases, the best way is indeed ‘Exercises’. However, exercising is not a bed of roses. Some exercises can cause damage to bones, muscles and surrounding tissues, making it more likely that you will injure yourself or worsen a pre-existing injury or medical condition. But, the benefits of staying active far outweigh the risks. So, it’s important to know how to keep yourself safe and avoid potential problems before they happen. The following safety tips would do exactly that!

    • Undergo a medical check-up before you begin especially if you have a medical condition, are overweight, or over 40 years or haven’t exercised regularly for a long time.
    • Wear appropriate outfits, shoes and protective gear, if needed
    • Start out slowly, gradually increasing the duration and intensity of your workouts
    • Always warm up and stretch before exercising. Cold muscles are more likely to get injured, so warm up with some light exercise for at least three to five minutes
    • Pay attention to your form and technique, making sure you’re using the machines and positions correctly
    • Seek instruction for your chosen activity. You may also get a regime designed by a coach
    • Protect your skin from ultraviolet radiation and sun damage
    • Get enough hydration. Drink plenty of water before, during and after the exercise sessions
    • Avoid exercise when in pain or fatigued. Taking a day off is perfectly fine, don’t be a warrior!
    • Don’t exercise if you’ve been drinking alcohol or have taken other drugs that may affect your physical or mental state
    • Listen to your body, know your physical limits and workout accordingly
    • Stop exercise immediately if you are injured and seek medical advice before starting it again
    • Take lessons from your doctor, physiotherapist, exercise physiologist or sports physician to be safer the time you restart!

It’s just a matter of using some common sense, understanding basic techniques and listening to your body. If the exercise is safe and painless, you’re more likely to stick to it! So, make a smart move, roll up your sleeves, get out there and start sweating!

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