Most folks structure our days around comfort and rest. But what we fail to ascertain is that these lifestyle choices pose a serious threat to our health.
From choosing nutriment over home-cooked meals and a sedentary pace of life over a lively one, we’ve created a number of latest problems that are popularly mentioned as “lifestyle disorders”. Consistent with a WHO 2014 report, almost 26% Indians between the ages of 30-70 are likely to succumb to lifestyle disorders like diabetes and heart condition.
If you’ve already been diagnosed with any of those ailments, don’t be disheartened. The great news is that they will be managed — and sometimes reversed – by making better choices about the way to lead your life. Unsure how? Our experts offer some helpful suggestions.
Polycystic Ovary Syndrome (PCOS)
Estimated to affect a fifth of Indian women, PCOS may be a hormonal imbalance characterized by small cysts within the ovary. Left untreated, it can cause serious health problems, like diabetes and heart condition.
Best diet tips: While the explanation for PCOS remains unclear, it indicates that the body is producing excess estrogen, which slows the body’s rate. To counter that, Senior Fitness Coach, suggests including negative calorie foods like cucumber, carrot and dates, alongside metabolism boosting foods in your daily diet.
Best workout tips: Weight control plays a crucial role in controlling PCOS so follow an exercise regimen for weight loss. Senior Fitness Coach recommends a 30 to 45-minute training schedule, 5-7 days every week. This could include 4-5 days of cardio (walking, cycling, and cross-trainer) and a couple of days of strength training (body weight training, lifting weights).
Yoga also can help women with PCOS. Senior Yoga Coach, suggests starting with two sets of 10 Surya Namaskars also as 10 minutes of Pranayam and Anulom-Vilom (alternate nostril breathing exercises). Also try relaxing poses that de-stress the endocrine glands. The Butterfly (Titli) asana is sweet option.
Read More: PCOS/PCOD
Butterfly (Titli) Asana
Seated during a position, bend your knees. Let the soles of your feet touch one another.
Take an extended deep breath, and while exhaling, push your knees down towards the bottom together with your hands.
Bring them copy while inhaling. Repeat this flapping motion for 2 minutes.
Insulin, a hormone produced within the pancreas, is liable for maintaining the body’s blood glucose levels. In Type 2 diabetes, the body doesn’t produce enough insulin or is unable to use it effectively. This causes body’s blood glucose levels to rise and may cause irreparable damage.
Best diet tips: Since diabetes is all about regulating the body’s blood glucose levels, following a diet is vital . stick with foods that are high in fiber and low in sugar.
Best workout tips: consistent with Coach, a 30-minute brisk walk twice each day is apt! If you would like to push your limits, suggests moderate intensity cardio and strength training for half-hour to at least one hour, 5 days every week. Yoga poses that involve twisting and reclining, like Marichyasana or Dhanur asana are ideal to line the pancreas in motion, recommends Pragya.
While exercising, remember to stay some candy or glucose around, for precautionary measures. Eat a snack that’s rich in glucose—any fruit may be a good option. It’s also important to watch your insulin levels both before and after each workout session.
Read More: Diabetes Management
While the body needs a particular amount of cholesterol to function, excessively high levels of this fatty substance in your blood increases the risks of health complications.
Best diet tips: A diet including fiber rich foods like wholegrain rice, fruits and vegetables can help lower cholesterol. Unsaturated fats – found in salmon, nuts and vegetable oil – contain “good cholesterol” that the body needs.
Best workout tips: 45-60 minutes of exercise, 5 days every week, is suggested for cholesterol patients. Coach advises a minimum of 10,000 steps daily alongside half-an-hour of cardio and weight training exercises at the gym. Meditation is additionally an honest option, she says. Alternatively, for the body to get enough heat to metabolise toxins, Coach suggests up to 50 Surya Namaskars each day.
Read More: Cholesterol Management
The heart may be a pumping organ, and therefore the pressure exerted by circulating blood upon the walls of blood vessels is mentioned as vital sign (BP). Thanks to lack of activity and stress, there are times when an excessive amount of or insufficient blood reaches the guts, causing it to pump harder – or slower – than required.
Best diet tips: If you suffer from high BP, stick with a coffee sodium diet. People with low BP should include more salt in their diet.
Best workout tips: Exercise and meditation is that the best thanks to bring your pulse up to a moderate level and regulate your BP. Coach recommends low to moderate intensity cardio and strength training workouts, with 45 -60 minutes sessions, five days every week . When it involves strength training, he suggests that while keeping the intensity limited to low or moderate; increase the amount of reps to 10-15. A gradual warm up and funky down lasting a minimum of 10 minutes each is important.
Read More: Hypertension Program
Janu Sirsasana Asana
Sit together with your legs outstretched ahead of you.
Inhale while bending your right knee and place your right foot against the left inner thigh. Exhale while letting the proper knee rest on (or towards) the ground.
Flex your left foot, and while exhaling bend forward from the hips and check out and take hold of your foot or ankle. If you can’t reach that far, hold where you’ll. Stay within the pose for five to 10 seconds; inhale while straightening up.
Remember to not make any rapid changes in positions while exercising. For instance, if you would like to travel from lying right down to sitting up, or from seated to standing, roll in the hay slowly to avoid a sudden drop by vital sign .
This condition, characterised by bulging, twisting veins, is caused when excessive pressure cuts off circulation to the lower body, causing blood to pool within the veins. people that are overweight or those that remain seated for too long may find themselves affected by this problem.
Best diet tips: A diet rich in fiber, vitamin C and a flavonoid compound called Rutin is superb for this condition. Rutin are often found in rajgira (Amaranth), unpeeled apples and figs.
Best workout tips: Coach says ankle and toe movement, done while you’re seated through the day, is that the best thanks to prevent varicose veins. Viparita Karani (Upside-Down) asana is additionally highly recommended. For yoga beginners, Coach suggests practicing the pose in an Iyengar yoga class, with use of props.
Viparita Karani Asana
Sit facing an open wall.
while exhaling, gently lie on your back and pivot yourself in order that the rear of your legs is pressed against the wall and therefore the bottom of your feet face up.
Your body should be at an approximate 90-degree angle. (If you’re uncomfortable, slide a prop underneath your hips.)
Let your hands rest either on your stomach or by your side, palms facing upwards. Close your eyes and breathe deeply through your nose for 5-15 minutes.
To disengage from this position, push your feet into the wall and lift your hips slightly. Gently roll to at least one side, stay there for a couple of seconds before returning to a sitting position.
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While of these exercise and diet tips can assist you better manage any lifestyle disorder, make certain to consult your doctor before trying them and also for any medication your condition may require.