T HE world today is moving fast, people ‘jog’ their brains to achieve targets,‘stretch’ their limits to shine among the rest, ‘run’ behind their dreams and aspirations. To keep up with the competitive environment people tend to work tirelessly and are unable to meet their health goals. To create awareness, the World Health Organisation (WHO) celebrates World Health Day on April 7 every year to address the growing health concerns and promote a healthy living. In support of this initiative, here are some easy tips and tricks to achieve your health goal from the experts: Mind the Ws - Weight and Waist: Pay attention to what the scale says.
Your weight gives you clues on various risks like heart disease, diabetes, blood pressure and more. Nutritionist Anjali Dange says “One can always eat a handful of almonds as a snack since they have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals.” Be More Active: “Good nutrition and exercise are two sides of a same coin”, says Nutritionist Meghna Kumare. She further adds “Aim for about 20 minutes of exercise each day or 40-60 minutes of exercise twice or thrice a week.
As a routine, instead of elevators take the stairs or go on short walk. Besides, include protein, vitamins and minerals in your daily diet in the form of various pulses, fruits, vegetables and nuts. Snack on almonds instead of binging on junk food to combat your intermittent hunger pangs.” Be aware of self-care: One of the most critical tasks is to take out that ‘me’ time. Indulge yourself in things you enjoy or love, be it a run, mediation or spending time with your family. Dr Madhu Chopra, actor Priyanka Chopra's mother says, “As a working woman and a mother we always try to balance the demands of family and work. For any woman to maintain a healthy diet, the right food not only boosts your energy but also help you to maintain a healthy weight. To ensure you get all the nutrients, you must try to aim for a diet rich in vitamins and minerals. I recommend eating almonds as they are a rich source of nutrients such as dietary fiber, protein, calcium, magnesium, vitamin E etc”.
Portion control: Trick your mind and try opting some of these tips. Eat your main meals in a smaller plate which will visually make the plate look full, keep your portion controlled but also keep you satisfied. Whenever possible, opt for small regular meals (at least every four to five hours). Nutritionist Sheela Krishnaswami suggests eating a handful of almonds as a snack since they have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals.
Check on overall numbers: For good overall health, monitor your blood sugar and cholesterol levels. About 60% of people fail to recognise the symptoms of diabetes and remain untreated, leading to increased risk of heart diseases. Studies show that almonds, which are a source of protein are high in dietary fiber and help in maintaining healthy blood sugar levels in people with Type 2 diabetes. Almonds may also lower total and LDL cholesterol when included in a diet and reduce levels of heart damaging inflammation. On this World Health Day, pledge to incorporate some of the small changes like eating and cooking healthy, to exercise and be more active, towards healthier and a happier you!