Written by Jayashree Narayanan | Pune | Updated: July 9, 2020 6:38:55 pm Lifestyle coach Luke Coutinho on dry fasting and why it matters for your body. (Source: PR Handout)

Dry fasting for good health has raised eyebrows for its complete abstinence from food and water for an extended period, but the trend has been presented as a superior form of fasting and cleansing by Luke Coutinho in his book The Dry Fasting Miracle: From Deprive to Thrive, published by Penguin Random House India.

Coutinho, a holistic lifestyle coach-integrative medicine, who has co-authored the book with Sheikh Abdul Aziz Nuaimi aka Green Sheikh, from UAEs Ajman royal family, advocates dry fasting and intermittent fasting for healthy living. He talks to indianexpress.com on the book, why fasting is for everyone, and how it could be a way to build immunity given the pandemic concerns.

Excerpts:

Why do you think fasting is important?

Fasting in earlier times was built into ones lifestyle; people ate early because there was hardly any light after sunset and their next meal would only be after sunrise. This practice spread to all religions as a discipline due to its health and spiritual benefits. Sickness too was followed by fasting, because it allowed the body to redirect its energy towards healing and repairing. So, fasting is very natural to us, however, we have moved too far away from this concept because of the habit of constant nibbling, an abundance of food and storage options, etc. Our bodies were never designed to eat the amount of food we actually eat today. Overeating turns out to be one of the most common causes of sickness, more so when the quality of food is bad and inappropriate.

Today, science is proving how necessary fasting is for the immune system, digestive system, energy, spirituality, cardiovascular health, obesity, mental health and so much more.

Fasting draws up an image of no food, no water, and basically starving. How is dry fasting different?

Fasting is not starvation. Fasting is not deprivation. Fasting is a discipline where one willingly gives their body and digestive system a break, redirecting the energy towards rejuvenation and detoxification. Fasting is way more disciplined and planned. Skipping meals is not fasting.

Fasting must be practiced around the same time, so our body builds a memory around when it can expect food. Starvation can lead to nutritional deficiencies and acidity, whereas a well-planned fasting schedule eradicates acidity.

Isnt it dangerous for the body to go without food and, more importantly, water for more than 12 hours?

Dry fasting is a cleansing practice that involves complete abstinence from food and water (in any form) for a brief period of time, which could range from 10 hours to 16, 18, 20 hours, depending upon an individuals comfort level.

Our digestive system utilises almost 80 per cent of the energy into digestion, absorption and assimilation with 20 per cent of the energy towards healing, repair, recovery, growth, rejuvenation, detoxification and building the immune system. Too much eating, eating at the wrong timings, overeating can all drain energy, leaving little or no energy for repair and recovery. Fasting gives the digestive system a temporary shutdown, boosting the immune system, stem cell regeneration, hormonal balance, etc.

Dry fasting also sends our body into the autophagy mode (prolonged fasting) wherein its intelligence sacrifices the sickest cells and activates stem cell regeneration. All of this and more can be achieved through fasting, provided its done the right way.

Of course, if someone has a medical condition and cannot fast, they must refrain or modify it according to what their health experts recommend. For example, dry fasting may not suit someone with recurrent UTI infection, so he/she may adopt intermittent fasting. Or someone on water restriction may not be able to do intermittent fasting and can take short fasts under expert guidance only.

Interestingly, the book also mentions hard dry fasting, which means absolutely no contact with water, not just consumption of it but also bathing, washing or cleaning. Is it possible?

Yes, for a brief period of time. Also, hard dry fasting is intense, so its a personal choice whether one is comfortable with fasting by not washing hands, bathing, brushing, or handling water. Not many people are because they go to offices and travel or work and that is absolutely fine. Soft dry fasting (which includes brushing, bathing, etc) if done the right way is powerful in itself.

Fasting is viewed from a religious angle. But in the book, you mention, it is more than that. Can you elaborate?

Fasting does have religious and spiritual significance but its benefits extend beyond that. In fact, it improves the health of an individual from all dimensions physical, mental, emotional, intellectual as well as spiritual.

Fasting is also turning into another fad simply because it is used as a quick fix to achieve health goals, especially losing weight and belly fat.

Fasting is not a solution for weight gain. Use it to instill discipline with reference to eating and constant nibbling, start listening to your body.

Secondly, individuals try to complete with each other on fasting and the number of hours fasted. If someone is doing a 16-hour fast, everyone wants to do a 16 hour fast. Fasting is not a competition. Its what suits you. There is no magic number of hours one should fast.

Lastly, some people claim to be fasting but still have tea/coffee/juices, etc. Such an approach can be detrimental to ones health. Fasting is not a fad.

You mention that the human body is designed for fasting and the simplest way to begin is to have an early dinner. But, people rarely follow that and tend to even eat at odd hours. Is it healthy?

Times may have changed, but not the way the human body functions.While the wisdom of early dinner comes through our grandparents, today, science is proving how late-night meals mess up our digestion, immunity, blood sugar levels, weight, etc. The very fact that the pancreatic cells have melatonin receptors on them proves that our pancreas is meant to shut down when our body starts to secrete melatonin which is when the sun sets. A person who has had a late-night dinner would be able to answer how heavy and uncomfortable it could make one feel the next day and even during the course of the night. Even worse, if the dinner is heavy, because our body is just not designed to digest it at night.

By far, eating an early dinner which is as close to sunset is a powerful lifestyle change. It can result in better immunity, digestion, energy levels, better skin and hair, etc.

Considering each and everyones body systems are different, do you think dry fasting is everyone?

Absolutely. What do you lose by trying? Most people do not fear fasting, they resist moving out of their comfort zones. There are so many people who report literally magical benefits from fasting. If someone is in a dilemma, read about these inspiring stories.At the same time, fasting doesnt have to suit all. Also, if one form of fasting doesnt suit a person, for e.g. dry fasting, in case of a health condition like recurrent UTI, they can adopt intermittent fasting. In the end, its about what suits a person.

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Fasting is not starvation or a fad, it is a discipline: Luke Coutinho - The Indian Express

Added on June 10, 2020Kevin Codynewsletter , Redondo Beach

The Beach Cities Health District will announced a reduction in the size of its Healthy LIving Campus at its Wednesday, June 17 meeting.

by Tom Bakaly

CEO, Beach Cities Health District

[Editors note: The following statement was released by the Beach Cities Health District on Wednesday, June 10, in anticipation of the Beach Cities Health Districts Wednesday June 17 meeting.]

Together /teTHr/ adverb 1. Into companionship or close association; the experience has brought us together

Together Ive been thinking about that word a lot lately. The COVID-19 pandemic and recent civil unrest have heightened the concept of together and it has been a struggle this year. But in fact, together, as a community is really where we thrive.

Through the years in the Beach Cities, weve seen the most success when we worked together. In 1955, the three Beach Cities of Manhattan Beach, Hermosa Beach and Redondo Beach came together and voted to form Beach Cities Health District (BCHD) and build the South Bay Hospital on Prospect Avenue in Redondo. Back then, coming out of World War II, there was a health need for rural hospitals.

When private hospitals in the South Bay boomed, we came together (not without tension) in the late 1990s to end our acute care services and shift BCHDs resources, programs and services to focus on serving the community through preventive health. We pioneered a childhood obesity prevention program in 2007 with the Redondo Beach Unified School District and thousands of parent docents. In 2010 we established a community-wide well-being initiative called Blue Zones Project. A few years later we received a visit by the U.S. Surgeon General, who was drawn by our success with childhood obesity prevention and high Well-Being Index scores measured by Gallup. Today, we have over 40 programs serving the health needs of the South Bay, and we are funded by property taxes (25 percent), fees (18 percent), rent from businesses (32 percent) and other sources, including investments and partnerships (25 percent).

All these ideas and programs started as a concept and there were plenty of doubters along the way, but it was by working together that we made it happen. Together, the cities of Redondo Beach, Manhattan Beach and Hermosa Beach are transformative. Together, this community has completely upended regional health indicators, obliterated smoking rates and slashed youth obesity rates.

More recently, together, this community was able to flatten the COVID-19 curve in the South Bay. When COVID-19 descended upon us, we came together to shift most of BCHDs resources to the needs of the South Bay communities and coordinate an interagency response with the cities, school districts and business community. In collaboration with L.A. County, we facilitated testing at the South Bay Galleria, where more than 17,000 tests were conducted. We activated our committed community of over 1,000 volunteers to do wellness checks, deliver food to our vulnerable populations and be health leaders. So impressive were these efforts that they were captured in a national news piece by CNN.com titled, Heres whos really in charge of protecting the public.

COVID-19 also reaffirmed what we believe and what we have always known preventive health is essential to helping people live longer, better lives. About 80 percent of todays healthcare costs are for treating people with chronic yet preventable diseases. BCHDs wellness and healthy living programs are aimed at making prevention an integral part of the classrooms, workplace and homes of the Beach Cities.

Its proven that together Beach Cities residents find ways to overcome obstacles. For this reason, BCHD has continued to bring the community together to plan for the future. For three years, in a relentless effort to define a project that best serves the community, BCHD has collected more than 1,300 comments during more than 70 meetings regarding the Healthy Living Campus a community-owned asset at 514 N. Prospect Avenue, at the border of Redondo Beach and Torrance.

The Goal: To modernize the aging 11-acre Healthy Living Campus in a manner that safeguards our communitys older adults and allows them to age in place, while generating revenue to secure more than 40 community wellness programs that successfully keep residents healthy.

It hasnt been easy. Weve heard from surrounding neighbors of Redondo Beach and an adjacent Torrance neighborhood that they believe this project has too many impacts, is too big, and will take too much time to construct.

Well, together with the communitys input and involvement in meetings, we worked on it.

At the upcoming BCHD Board Meeting on June 17, our team will discuss the renewed look at the Healthy Living Campus Master Plan, unveiling a concept with fewer residential care for the elderly units, smaller building sizes, less construction time, and a site design that shifts away from homes compared to previous plans.

By focusing on a streamlined project that reflects fewer, smaller and less, we can achieve the goals that serve the community, while creating less impact for our nearby neighbors.

In our emergency planning prior to COVID-19, we identified pandemics, cyberattacks and earthquakes as our biggest threats. One is happening and we must be prepared for the other two dangers. Importantly, our old hospital building is in need of substantial seismic and structural upgrades and changes that must be addressed.

Let me be clear, given the age and seismic issues related to this campus, doing nothing is not an option. BCHD is wholly owned, operated, financed, and utilized by the residents of Redondo Beach, Hermosa Beach and Manhattan Beach, leveraging $1 of property tax dollars to deliver $3.70 worth of wellness programs and services. BCHD buildings are your buildings; BCHD programs are your programs. In the same way residents wouldnt let a city hall, library, or school fall into disrepair, BCHD assets must also be protected and modernized. It would be fiscally reckless to do anything else.

And yes, we are using the old model that has been tried and true. By working together as a community just as weve done for 65 years the Healthy Living Campus started as a concept, weve refined that concept with community input, and were looking to implement in a manner that will allow us to plan, be prepared, and protect the assets we have to secure our health and safety long into the future.

Stay Healthy and Safe. ER

by Kevin Cody

Kevin is the publisher of Easy Reader and Beach. Share your news tips. 310 372-4611 ext. 110 or kevin[at]easyreadernews[dot]com

Continue reading here:
Healthy Living Campus to be downsized, BCHD announces - Easy Reader

From diabetics to high blood pressure patients, jamuns are beneficial for one and all!

Jamuns are rich in fibre and can help in getting relief from constipation

Come summer and one cannot wait for the gorgeous jamuns! Their deep purple hue and tangy taste makes for a perfect accompaniment for fun and easy-going evening chats with family. Jamun or black plum is incredibly rich in antioxidants that can reduce inflammation and damage caused by free radicals. The contain properties that can help in regulating blood sugar, blood pressure and cholesterol. From heart patients to diabetics, jamuns are meant for one and all! Keep reading to know more about the benefits of including jamuns in your diet.

In one of her recent posts on Instagram, nutritionist Nmami Agarwal talks about the health benefits of jamuns. She lists the following reasons to include jamuns in your diet:

1. Jamuns are loaded with Vitamin C and iron. If you are deficient in iron, then jamun serves the dual purpose of providing both Vitamin C and iron. Vitamin C-rich foods are required for absorption of iron in the body. Daily intake of jamuns can help in increasing levels of haemoglobin.

Also read:Top 7 Iron-Rich Foods For Vegetarians: Add These To Your Diet

2. Improved levels of haemoglobin can further act as blood purifying agent, mentions Agarwal in the post. This can be helpful for your skin health.

3. Jamuns have a low glycemic index, which can help in keeping blood sugar levels normal. This means that a fruit like jamuns are safe for consumption for people with diabetes. However, every person responds differently to certain foods. If you have diabetes, do check with your doctor before including jamuns or any other fruit in your diet.

Also read:Is It Safe For Diabetics To Eat Mangoes? What Rujuta Diwekar Has To Say

Jamuns can help in regulating blood sugar levelsPhoto Credit: iStock

Also read:High Blood Pressure May Affect Kids Too: Know Symptoms, Risk Factors, Prevention Tips And More

To include jamuns in your diet, you can eat them as is. You can eat the fruit as part of a fruit salad and can also create a jamun smoothie with other fruits like banana and berries. You can juice them with water as well.

Promoted

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

Go here to read the rest:
It's Jamun Time! Here Are Reasons To Make The Most Of This Fruit This Summer - NDTV Doctor

Apples can offer you multiple health benefits. It can also help you boost digestion. Eating apples can boost digestion and help you prevent digestive issues. Read here to know how apples are good for your digestive health.

Apple may help you boost digestion and fight the risk of diabetes

An apple a day keeps the doctor away- you might have heard this a thousand times. Apple offers multiple health benefits. It is a healthy snack that can help beat hunger pangs and provide you with essential nutrients at the same time. Apples can also help in weight loss and boost your heart health. This fruit is rich in fibre, vitamin C, potassium, calcium, magnesium, folate, beta carotene, vitamin K and more. From sauces to pies, an apple can be used to prepare several recipes. Digestive issues are quite common. Apples are an effective remedy for digestives issues.

Poor eating habits and lifestyle are causes contributing to digestive issues. Digestive issues are quite common which can affect your day to day life. Your digestive system affects your overall health in some way or the other. Eating apple may help in digestion as it is rich in fibre. Foods high in fibre supports bowel movements can help prevent constipation.

Apples can also promote good bacteria which play an important role in digestion. It can help you keep your gut healthy.

Also read:Improve Your Digestion At Home With These Kitchen Ingredients

Apples may help you prevent digestive issuesPhoto Credit: iStock

Apple is a simple portable snack that you can enjoy anytime. It is often consumed with nut butter to increase overall protein intake. During the summer season, you can slice an apple with other vegetables and enjoy refreshing fruits every day.

Also read:10 Health Benefits Of Eating Apples You Never Knew

Apples can also help in weight lossPhoto Credit: iStock

Also read:How To Best Use Apple Cider Vinegar For Weight Loss

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

More here:
This Fruit Can Help You Prevent Digestive Issues: Here's How - NDTV Doctor

Whenever we hear the term Superfoods we subconsciously think of Broccoli, Greek Yogurt, Avocados, Kale etc. This is the power of marketing in the present time. But the superfoods we have mentioned above are not local to India. They all are foreign foods. Moreover, not all of them are pocket friendly and easily available. Every week a new superfood comes in market and this is the new trend now.

Any food should be considered Superfood only if it can be used in multiple ways to benefit health, have plethora of benefits and should suit every body type. They should add diversity in your diet and should be nutrients rich. The Indian Superfoodswhich we are going to discuss here are produced in India, have amazing health benefits and have stood the test of time in our culture.

Lets dive in to the list of these amazing Indian Superfoods:

Our Indian culture considers Coconut as Shree Phal for its amazing benefits and versatility. We Indians break coconut before starting any important thing. By eating coconut our body gets physical strength andit soothes our mind. Coconut helps in fat burning and is stomach friendly. It provides much better hydration than other hydrating cola drinks. Coconut water and its raw Malai is really good for digestion and constipation. Now various studies also agrees that coconut oil is best for cooking and healthy heart. You can also use coconut water for curing hangover. Truly a Superfood, is it not?

By almonds we mean local desi almonds and not California almonds. Desi almonds are higher in nutrition and our bodies can absorb them better. Rich in OMEGA fatty acids, almonds truly are tonic for your heart and brain.Soak 4-5 almonds in water in night and have them the next morning after peeling their skin. You can also have almond oil in lukewarm milk at night. It will help with all digestion problems.

Our Indian culture have propagated numerous benefits of Desi Ghee for thousands of years. It can be used in both ways,Internallyor Externally. The gold color of ghee indicates that it is a goldmine of nutrients. There are so much false rumors around ghee of being fattening, increasing cholesterol and causing heart problems. These are completely false. Now, even our Indian Celebrities are also having ghee regularly in their diet.Ghee has the highest smoking point among cooking oils, making it ideal for cooking and deep frying.Having ghee on your meals helps in reducing their glycemic index and increases nutrients absorption. 2-4 tea spoons can be included in our regular diet.

Banana is truly a superfood as it is really versatile, high in nutrition and easily available. It contains ample amount of Fiber, Calcium, Potassium and Vitamin C, which helps in giving you instant energy. It is really good for your digestive system as it is a Natural Prebiotic. Having banana every morning empty stomach helps in burning fat as it has plant sterol.

Amlaor Indian Gooseberry has been a part of Indian culture for thousands of years. It is an amazing immunity booster. Its other benefits are Amazing for eyes, Highest in vitamin C, Helps in reproductive problems and anti-viral and anti-cancer properties. Have boiledAmlawith your meals, it tastes like pickle and will really enhance the meal taste. It also helps in anti-ageing processes like dull skin, grey hair, hair fall, wrinkles. Everyone should include this superfood in their diets.

Original post:
The Best Non-Expensive Indian Superfoods You Should Eat for Strong Immunity and Healthy Living - Krishi Jagran

During this time of stress, when access to gyms and opportunities to take part in outdoor activities with family and friends or participate in team sports are restricted, it is more important than ever to prioritize your health and stay active.

Our daily routines have completely changed; there are new pressures with homeschooling and working from home. All of these factors play a role your physical health, but also in your emotional and mental wellbeing. So many things are out of our control and the future is far from certain - however, help is at hand! The Saudi Sports for All Federation (SFA) is leading the campaign to encourage us to keep fit, stay active and have a positive outlook while closely following the Ministry of Health guidelines to stay at home during the coronavirus pandemic.

Under their recently launched Baytak Nadeek initiative (Your Home, Your Gym), the SFA has put together a series of inspiring articles on their Healthy Living portal which includes a host of tips and advice on things we can do to combat inactivity and demotivation during these long days at home.

The SFA has also developed a fitness-from-home program with access to five official Baytak Nadeek recommended sports experts, all ready to get you moving, fit, and healthy! The Baytak Nadeek trainers offer a choice of CrossFit, interval training, resistance training, aerobics, yoga, and more. All of the recommended activities are fun, can easily be done at home, and need little to no equipment. Click here to view the easy-to-do videos on the SFA website. The SFA has also compiled five top tips to stay fit and healthy at home.

Getting Started

Just 20 minutes of exercise a day can pay huge dividends for your health! To get started, identify your motivation, set achievable goals, start small, and gradually increase. It is best to develop a flexible structure. Dont be too hard on yourself, listen to your body and keep it positive. Remember, even a little is 100% more than nothing, and it all helps!

Stay Hydrated

Water is essential for all life. The human body is made up of 60% water and drinking enough water is vital to keep everything in working order. Water energizes muscles, protects joints, improves digestion, helps with brainpower, prevents headaches, and keeps skin looking healthy so what are you waiting for? Have another glass!

Apps for Fitness

Fitness apps are a great way to help keep you motivated and track your progress. There are a huge range available, but our favorites include: Daily Workouts Fitness Trainer, Nike Run Club, Seven-Minute Workout and Daily Yoga. They are all available for both Android and Apple smartphones and you can download them from wherever you usually get your apps so grab your phone and download one today!

Sleep Quality

Sleep is incredibly important for your health. Sleeping 7-8 hours a night improves concentration, productivity and sporting performance. It also restores the body. In order get a good nights sleep it is important to get active, ease up on caffeine, create a sleep sanctuary, keep digital devices including phones out of the bedroom, and introduce a soothing pre-sleep routine.

Superfoods

Superfoods are vital to boost well-being. They provide essential nutrients to power a healthy body and a healthy mind. They help fuel daily workouts and act as a are preventative health measure. Superfoods include beans, nuts and seeds as well as plenty of fruits and vegetables - so make sure youre including them as part of your daily diet!

By incorporating the top five tips into your daily routine you will be on your way to establishing healthy habits which will benefit you and your family during the current lockdown situation and far into the future. So its time to get moving, get active, look after your physical and mental wellbeing, and have some fun!

The Baytak Nadeek Your Home, Your Gym digital campaign is part of Saudi Arabias Vision 2030 Quality of Life Program. It has already reached nearly four million people with thousands of user-generated social media images and videos of home workouts being posted from across the Kingdom and the wider GCC.

The SFA also introduced a Move to Donate campaign to coincide with the month of Ramadan. It encourages people to continue exercising during the holy month. Participants are invited to visit the SFA website, pledge a workout and share videos or pictures of themselves taking part on social media using the hashtags #_ (Move to Donate) and #_ (Your Home, Your Gym). The posts are then translated into food baskets for those in need, in partnership with the Saudi Food Bank.

Read this article:
SFA puts focus on five ways to stay fit and healthy at home during Ramadan - Arab News

Saffron is a spice that can provide you with several health benefits. It is used to add flavour and colour to your food. Saffron tea is a herbal drink which you must try. Here are the impressive benefits of this tea and also learn method to prepare it.

Drinking saffron tea may help boost memory, says study

Drinking herbal teas can offer you multiple health benefits. Several spices and herbs can be used to prepare different teas with certain properties beneficial for your health. If you are a tea lover, you must try saffron tea. Saffron is a spice that is commonly used to add colour and flavour to your food and drinks. Not just a strong flavour, this spice can offer you some impressive health benefits. It can also be used to prepare tea with some simple methods. Keep reading to know why you should try this tea. Also, know methods to prepare it.

Saffron has mood-boosting properties. Several studies have also highlighted that saffron can help reduce moderate depression symptoms. Drinking saffron tea may help boost mood and overall mental health.

Also read:Thyme Tea: From Controlled Blood Pressure To Better Immunity, Know Impressive Health Benefits Of Drinking This Tea

Saffron tea can help fight mild depression symptoms naturallyPhoto Credit: iStock

It is advised to drink a hot cup of tea during your menstrual cycle to fight discomforts associated with it. Saffron tea can also help you fight menstrual discomfort effectively. This tea is also good for controlling premenstrual syndrome (PMS) symptoms as well.

Also read:Saffron Oil: Benefits Of Saffron Oil For Hair, Skin And Health

Saffron contains a variety of plant components. Saffron is a powerhouse of antioxidants that can help you fight inflammations and reduce oxidative stress.

Saffron tea is loaded with antioxidantsPhoto Credit: iStock

You can prepare saffron tea at home with a few simple steps. In two cups of water boil some saffron leaves. You can also add some mint leaves and fresh ginger to it. Boil the mixture properly and strain the mixture. Later you can add lemon or honey according to your choice.

Also read:Use Saffron For Perfect Glowing Skin In Summer

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

See the rest here:
Know Impressive Health Benefits Of Saffron Tea; Learn Method To Prepare This - NDTV Doctor

Fennel tea is a healthy caffeine free beverage which can help you say goodbye to digestive issues. Read here to know some amazing health benefits of fennel tea. Also learn method to prepare it.

Fennel tea can help boost digestion and also help in weight loss

You might have used fennel seeds for multiple purposes. These seeds are commonly used as a mouth freshener post meals. Fennel seeds are also loaded with some impressive health benefits. Add these to your diet can help you regulate blood pressure, improve eyesight, promote weight loss and much more. Fennel seeds can be used to prepare tea at home. This drink can help you fight common digestive issues. Poor digestion is a common problem that can affect your day to day functioning. Simple home remedies can help in quick relief. Keep reading to know how fennel tea can help you say goodbye to digestives issues in a jiffy.

Fennel tea can boost digestion and help you get rid of multiple digestive issues. This tea promotes digestion by relaxing the muscles and stimulating the flow of bile. Fennel seeds are a powerful herb well known better digestion. Drinking fennel tea can also help you eliminate gas and bloating. It can keep your digestive system in good shape.

Fennel seeds are loaded with plant components beneficial for your overall healthPhoto Credit: iStock

Also read:Top 6 Home Remedies That Can Help Speed Up Your Digestion

You can prepare fennel tea at home with a few simple stepsPhoto Credit: iStock

Also read:11 Foods That Are Great For Digestion

In two cups of water, boil one-two tablespoons of fennel seeds. Add some mint leaves to this. Boil this water for two-three minutes. Staring the tea and add some honey for taste.

Also read:Improve Your Digestion At Home With These Kitchen Ingredients

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

See original here:
Fennel Tea: Here's How This Tea Can Help Eliminate Digestive Issues; Know Method To Prepare It - NDTV Doctor

Its popular to take dietary supplements without a prescription, but does this heath trend work?

Health experts say no.

For example, Vitamin C is found in many foods and is good to have in your diet. Thats why Vitamin C supplements are touted as a great way to boost your immune system and fight off infection.

But they dont actually work, and high doses can cause a number of side effects including nausea, cramps, and an increased risk of kidney stones

Why? Our bodies can only absorb a few hundred milligrams of Vitamin C at a time.

So how can you boost your immune system?Superfoods like chia seeds and coconut oil? Nope again.

Todays Healthy Living separates fact from fiction on how some at-home habits can help you keep your health in tip-top shape. Watch the video above to learn more.

Here is the original post:
Healthy Living: Myths vs. Facts on 'Boosting' The Immune System - 9 & 10 News - 9&10 News

On May 16, 2020, the International Olympic Committee (IOC) signed an agreement with the World Health Organisation (WHO) to promote healthy society and lifestyle through sport. The agreement was signed at the WHO headquarters in Geneva. Through the signing of the agreement, the IOC and the WHO reiterated their commitment to promote a healthy society through sport in alignment with Sustainable Development Goal 3 (Good health and well-being), and to contribute to the prevention of non-communicable diseases (NCDs).

Other areas of collaboration include working with host countries to ensure the health of athletes, supporters and workers at the games as well as addressing NCD risk factors, including water quality and air pollution. The two institutions will also work to ensure that the Olympic games leave a healthy legacy in host countries through enhanced awareness of the value of sport and physical activity. The two organizations also intend to work together to promote grassroots and community sports programmes that have a further reach within the general public, particularly among girls, older people and people living with disability who may find it harder to keep active and healthy.

The agreement will also allow the two organisations to work on new projects addressing emerging issues such as mental health. In the context of the Olympic Games, the agreement will aim to strengthen the health component and legacy of the Olympic Games and Youth Olympic Games, in particular by addressing mental health, water quality and air pollution, in addition to emergencies and health security.

IOC President Thomas Bach commented: Over the last few months in the current crisis, we have all seen how important sport and physical activity are for physical and mental health. Sport can save lives.

The IOC calls on the governments of the world to include sport in their post-crisis support programmes because of the important role of sport in the prevention of NCDs, but also of communicable diseases. He continued: As we are preparing for the Olympic Games Tokyo 2020 in a safe environment for all participants, we are happy and grateful that we can continue to rely on the valuable advice of the WHO.

Dr. Tedros Adhanom Ghebreyesus, WHO Director-General expressed his happiness over the WHOs formalization of the longstanding partnership with the IOC. WHO works not only to respond to disease but also to help people realize their healthiest lives and this partnership will do exactly that.

Physical activity is one of the keys to good health and well-being, Dr. Tedros said.

Photo Credit : Getty Images

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IOC and WHO sign agreement to promote healthy lifestyle through sport - New Delhi Times

The only way to safely escape the familiar interiors of our homes during this pandemic is to go outside into the fresh air, bask in the beauty of nature and get some desperately needed exercise and sunshine.

The only way to safely escape the familiar interiors of our homes during this pandemic is to go outside into the fresh air, bask in the beauty of nature and get some desperately needed exercise and sunshine.

Of course, you're using safety precautions to protect yourself from the virus walking 6 feet or more from others, wearing a mask, avoiding touching your face, washing your hands but have you thought of the necessity of protecting your skin?

The danger of skin cancer certainly hasn't disappeared during the age of coronavirus, and using sunscreen is more important than ever, experts say.

But before you slather on some sunscreen, you might want to check out the 2020 list of safer sunscreens put out by the Environmental Working Group, or EWG, a consumer organization that advocates for sunscreen safety.

"This year, 75% of the SPF [sun protection factor] products EWG assessed still contained worrisome ingredients and/or do not provide adequate sun protection," said Nneka Leiba, vice president of healthy living science at EWG.

And maybe you'll want to try the old-fashioned "slip, slap, slop and wrap" technique suggested to CNN by Dr. Len Lichtenfeld, the deputy chief medical officer for the American Cancer Society: "Slip on a long-sleeve shirt, slap on a wide-brimmed hat, slop sunscreen on exposed skin and use UV-protective sunglasses that wrap around the eyes when out in the sun."

That's because choosing a safe sunscreen isn't as simple as popping into a store (mask on, of course) and grabbing the nearest option off the shelf.

Last year the US Food and Drug Administration called for additional testing of a dozen common sunscreen ingredients after finding that alarming levels of six of them can enter a person's bloodstream after just one day of use and then last in the bloodstream for seven to 21 days.

"What is most alarming about these findings is that chemicals are absorbing into the body in significant amounts and the ingredients have not been fully tested for safety," said EWG senior scientist David Andrews in a CNN interview done when the study was released last year.

At the time, the Personal Care Products Council and the Consumer Healthcare Products Association countered: "The presence of these ingredients in plasma does not suggest a safety issue, and there were no serious drug-related adverse events reported in the trial."

One popular ingredient used in US chemical sunscreens, oxybenzone, was absorbed into the body at about "50 to 100 times higher concentration" than the others tested in the 2019 study, Andrews said.

A 2008 Swiss study found oxybenzone or one of four other sunscreen chemicals in 85% of breast milk samples, sparking concern that newborns could be exposed. A 2010 study found another of the studied chemicals, octinoxate, in breast milk.

Also in 2008, the US Centers for Disease Control and Prevention analyzed urine collected from Americans by a government study and found oxybenzone in 97% of the samples.

Then there's the possible environmental impact: Studies find that oxybenzone and octinoxate appear to damage coral reefs. Both Florida and Hawaii have placed restrictions on the use of sunscreens with those ingredients.

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How to safely avoid sunburn in the age of coronavirus - nwitimes.com

Try This ONE Simple Thing Each Morning

One of the most powerful practices to help ease fear, sadness, struggle, self-doubt or worry is to begin an explicit practice of self-kindness.

There are a few simple steps:

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Feel what it is like to offer yourself a gesture of kindness. Welcome whatever feelings you have.

Remember, it is just a practice, its not about perfect.

It may feel awkward, raw, lonely, uncomfortable, and it may feel sweet and warm, and sometimes you may even feel profound love.

Bring your mindful awareness, your kindness and your curiosity. Every day will be different.

So, instead of the avalanche of worry, self-judgment, fear, or anxiety, take 30 seconds to wake up yourself with kindness each morning.

Keep practicing.

We know that what we practice, grows stronger. Continue to create and begin to establish this pathway of kindness to yourself. Grow it every day, no matter what - you are in charge of your well-being.

Small acts lead to big changes.

You are special. You are not like all the rest. If you would like to focus on activities that cater to your needs, please book a session with me on mywebsiteAnnpelinointegrativefitness.comTake this time to transform yourself and renew your commitments that you hold most important. I am here to help you.

Love,

Ann

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Healthy Living Starts With You - TAPinto.net

KEEPING fit and healthy during lockdown can be a challenge, but we've got you covered.

When following a weightloss plan, try to stick to one model only; i.e. 'portion control' or 'low fat' or 'high protein.

Also, familiarise yourself with food packaging and learn how to understand what is in your food as "low fat" and "fat free" often means that the food has a high amount of sugar, sweeteners or additives which can hinder your healthy lifestyle.

For a guide on how much of each food to eat, see the picture above.

This week's exercise is called the standing body stretch.

Please follow the below steps:

The above is taken from iCan's recently released Live Well guide.

It is available in book or pdf download format from our online shop at http://www.icanfitnesscumbria.co.uk/shop.

Your complete 120-page interactive guide to living a healthy life.

The guide includes meal planning, portion control, recipes, how to sleep well, hydrate well, exercise at home and help your mental wellbeing through coping strategies, CBT and more.

The rest is here:
Tips to keep fit and health during lockdown | News and Star - News & Star

If you are man looking to start living healthy your thoughts have probably centered on finding the right diet or exercise regimen. Maybe you have consulted your doctor, ordered some running shoes or purchased fitness equipment.

Chances are you havent considered your conversational skills or contemplated any connection between your health and the value of a good conversation.

While largely unnoticed, there is a connection, one that can have a significant impact on sustaining your health and well-being. A deeper dive into the social dimensions of health reveals the important role of this overlooked tool.

The connection starts with the understanding that relationships play a major role in a mans ability to maintain a healthy lifestyle. Those familiar with my motivation-based advocacy for 50-plus mens health know that the Harvard Study for Adult Development, one of the worlds longest studies of mens health, is a frequent reference of mine. It concluded that a mans close relationships protect him from lifes discontents, help to delay mental and physical decline, and are better predictors of long and happy lives than social class, IQ or even genes.

The Mayo Clinic reinforces the Harvard study, suggesting that adults with strong social support have a reduced risk of many significant health problems, including depression, high blood pressure and an unhealthy body mass index. Mayo references the important role that friends have in promoting overall health, specifically advising individuals to listen-up and open-up, and noting that maintaining healthy friendships involves give-and-take.

A look into the gearbox of relationships reveals the key role of conversations: two-way exchanges that differ from talk, a one-way proposition.

According to Alison Wood Brooks of the Harvard Business School, conversations form the bedrock of our relationships, a profound part of the human experience. To share our ideas, thoughts and feelings with each other, we converse face to face and remotely via phone, email, text message, online comment boards and in contracts. Unfortunately, Brooks finds that most people make conversational mistakes.

Among other factors, the fear of making mistakes can create anxiety about engaging in conversation and a persons capability to converse. Research by Erica Boothby, ofCornell University, shows that given 20 everyday activities, people consistently rank their ability to have a conversation at the bottom of the list. The same people also rank others as being better than them at casual conversation.

Fortunately, Brooks says this anxiety can be managedby reframing itas excitement and using pre-performance rituals to improve performance. The bottom line is that conversations are at the core of relationships, and relationships have a material influence on our health and well-being. While the ability to converse comfortably remains a challenge for many, the benefits are huge.

Despite a history of dominating communication in the business world, which is thankfully changing, men are notorious for their inability to match women when it comes to personal expressions sharing feelings, discussing emotions and generally devoting time to conversation.

Notwithstanding the scientific case for the health benefits of conversation-boosted relationships, there are additional, more granular outcomes that can help convince men to take up the banner for verbal exchange. For functional-thinking, efficiency-oriented men, these observations will appeal to their practical instincts with applications for their personal lives as well as business settings.

Conversation is a chance to learn new things and gain new perspectives. A process for growth and a feeling of satisfaction from convening a benefit to the other party. Done properly, a personal conversation can advance your agenda and add to your well-being. Sound good?

Think of conversations as a source of social intelligence. A process that can provide insight to advance a relationship, or allow you assess its quality should that be in question. Whether just getting to know someone, or evaluating a long-term relationship, think of conversations as a means to confirm these foundational dimensions.

Do we share the same values and interests?

Are we motivated by the same factors?

Are our aspirations for the future aligned?

Is our approach to life and business compatible?

To reap the social and, ultimately, health returns of an investment in your conversation portfolio, here is my framework for maximizing the use of conversations:

1. Create a culture of conversation

Make conversation your go-to mechanism to advance your social relationships and deal with lifes ups and downs. You dont need to guess what someone else is thinking or theorize why they may be acting a certain way. Remember, its a two-way street and ideally a win-win proposition. Moreover, continuous improvement in your conversational skills can become a passion that enhances many aspects of your life.

2. Stay committed

Nothing is easy in life and there will be many times when your instinct will be to shut down and run from conversation. Dont do it. Hang in there and literally talk it through with your friends and loved ones. Crucial conversations are not meant to be easy, but they are critical in confronting the problems we face and the relationships we want to keep.

3. How you say it is important

Particularly in personal relationships, its not just what you say but how you say it. The best intended conversation can go astray because of language, form and the attitude you convey. This is no small thing.

4. Nothing Is Off the Table

A core value of conversations is the ability and willingness of both parties to address any and all subjects. Openness to the most sensitive topics is a must.

Sustaining a healthy lifestyle requires continuous motivation that can grow over time as our lives evolve and men need increasing amounts of inspiration. Conversations empower our relationships, keeping them current. They produce a social currency which buys meaning and purpose, and ultimately a sustaining level of motivation.

That said, in Americas current social context, where unrest has prompted a call for larger, community-based conversations, the ability to develop your conversational skills could prove to be particularly handy. Think of it as an added dividend for an investment in yourself and the many conversations that lie ahead.

More here:
Healthy conversations lead to better relationships and a more happier life - PhillyVoice.com

For us to understand the importance of frankincense, we must first understand what it is, where it comes from and how it is processed. Frankincense, also referred to as olibanum, is a resin that is taken from the Boswellia Carterii tree. The tree has an unusual tendency to grow in difficult conditions and is often found growing out of solid rock faces. The Boswellia tree is indigenous to the mountainous regions of Africa, the Middle East and India.

The bark on the tree trunk is cut and the resin is tapped out and allowed to harden. The dry hardened resin is then made into essential oil by the process of steam distillation. The tree needs to be 10 years old before it can produce resin and then is tapped two or three times per year.

Due to the strong aroma of frankincense oil and its benefits, it is often used in religious rituals, in the cosmetic industry as perfume and in aromatherapy as an essential oil. The oil is a natural anti-septic and makes an effective disinfectant and cleaner when mixed with bicarb and lemon. This mixture has been found to help remove grease and fat stains. When blended with water and thyme essential oil, this can be used to wipe down your countertops leaving the surfaces clean and aromatic.

Here are some helpful health benefits of frankincense. Always ask your doctor if you are unsure of how to use essential oils, if you are pregnant, or if you have a medical condition. Essential oils should never be ingested unless under strict medical supervision. When used topically, essential oils should always be diluted unless otherwise stated.

Due to the anti-inflammatory effect of frankincense, it can assist in reducing inflammation in the joints caused by osteoarthritis and rheumatoid arthritis. This can help to ease the pain and improve mobility. To use, dilute the frankincense oil in a carrier oil before applying topically.

Frankincense has proven to be effective in combating the symptoms of Crohns disease and other inflammatory gut issues (internal use). More research has to be done in this matter to be more conclusive. Frankincense oil can be diluted in a carrier oil and massaged over the stomach area to aid digestion. Place two drops of essential oil into two teaspoons of olive or coconut oil.

When inhaling frankincense, it has been known to help reduce stress and reduce blood pressure and heart rate.

Frankincense, due to its antibacterial properties, can help in preventing mouth sores, gum disease (gingivitis), toothache and bad breath, thereby improving oral health.

The oil can help to improve the tone of the skin and reduce the signs of ageing. The oil can also reduce the appearance of scars and help to heal wounds. Always perform a skin patch test before use if you have sensitive skin.

When sprayed in the bedroom before going to bed at night, it assists in relaxing you and prepares you for a good nights sleep. Adding a few drops into your bath water helps in relieving your stress after a busy day at work. Add 1-2 drops to your shampoo to help improve the health of your hair. Place a drop or two into your face cream or body lotion for added benefits.

In a vaporiser or diffuser 1-2 drops on a tissue for inhalation

Frankincense oil tends to be a little more expensive than other oils, but it is well worth the investment into your health and well-being.

This content has been created as part of our freelancer relief programme. We are supporting journalists and freelance writers impacted by the economic slowdown caused by #lockdownlife.

If you are a freelancer looking to contribute to The South African,read more here.

Link:
Healthy living: The magic within frankincense oil - The South African

Sitting all day is linked with a higher risk of several chronic conditions. To counter the side effects you must ensure optimum levels of physical activities throughout the day.

Sedentary lifestyle can increase the risk of heart disease

Sitting all day can affect your health negatively. From job requirements to a sedentary lifestyle, there are several reasons behind prolonged sitting. When you sit all day, you do not burn enough calories throughout the day. It also leaves a negative effect on different body organs. It is also linked with a higher risk of chronic diseases. Studies have also highlighted that sitting for long periods is associated with a number of health concerns. In this article, you will learn about what happens to your body when you sit for long periods.

When you sit for long periods you burn very few calories. Consuming more calories than you burn leads to weight gain. Unhealthy weight is a common risk factor for several diseases. It may also increase the risk of obesity.

Lack of physical activities lead to weight gainPhoto Credit: iStock

Prolonged sitting can affect your legs too. Lack of activity is harmful for the leg muscles. In some cases, a person may experience spider veins too.

Lack of physical activity is bad for your mental health too. It can increase the risk of depression and anxiety. Regular exercise can also help control the symptoms.

Depression and stress may affect your day to day activitiesPhoto Credit: iStock

Sitting for too long majorly affects your back, neck and shoulder. You are more likely to experience pain in back, neck and shoulder due to the continuous work these perform. Poor posture can worsen the condition.

Promoted

If you have a sitting job, try taking small walking breaks that can ensure some movement throughout the day.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.

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Ill-Effects Of Sitting All Day: Reasons Why You Should Move More Every Day - NDTV Doctor

The Herald

Tafadzwa Zimoyo Senior Lifestyle Writer

Early this week, Government announced that restaurants could now safely resume with limited operations, allowing them to serve sitting customers.

This is an exciting development, especially for many outgoing young people, the single in particular who are lazy to cook after a long hard day at work.

To them, eating out is one way of escaping the cooking and dish-washing routine.

Yet, when some people choose to eat out, they go for fast foods (junk foods) which are unhealthy and may result in non-communicable lifestyle diseases such as cancer, blood pressure, strokes and diabetes among others.

Many choose to ignore the fact that eating a balanced diet is fundamental to good health and well-being.

According to a 2017 report by Malabo Montpellier Panel, a group of international agriculture experts, Africa as a continent now has the fastest growing middle class in the world with current trajectories showing they will grow to 1,1 billion by 2060.

The agriculture experts point out that over the last few years, big fast food brands like Nandos, Burger King, McDonalds, KFC, Pizza Hut, and Subway all set shop on the continent with the hope of taking advantage of the expanding middle class, who have disposable income and a palate for processed food.

Given that, an obesity epidemic is now unravelling in countries like Zimbabwe, Egypt, Ghana, South Africa, and Nigeria.

In the report, the Malabo Montpellier Panel further says: Surprisingly malnutrition and obesity also co-exist in the same households sometimes, with stunted children living alongside overweight adults, who themselves manifest multiple micro-nutrient deficiencies.

Yet, eating healthy has many benefits especially this time when the world is fighting the Covid-19 pandemic.

Covid-19 has also changed the eating habits of many Zimbabweans.

In an effort to ensure those who prefer eating out maintain a balanced diet, 28 yearold Nyaradzo Dhliwayo, an acclaimed restaurateur has created a company dubbed Yanaya a healthy lifestyle food bar situated at Joina City in Harares central business district.

But how did she come up with such an idea when some women her age are busy with fast life such as chasing trendiest fashion, hairstyles even busy with TikTok (a popular social media application that has made youths go wild)?

Who is she and why did she choose that profession?

The Herald on Saturday Lifestyle, traced the bubbly young entrepreneur and caught up with her at the prestigious food bar Yanaya.

Upon entering, organic fresh designs leave customers thinking the restaurant is an exotic garden. Inside, one can easily buy everything the fresh aroma of ingredients and fruits which she uses to prepare is tempting.

Dhliwayo said her creative work and photography has caught the attention of local and international exhibitions.

Oh well, she is a professional photographer who holds an honours degree in design and photography from Stellenbosch University in South Africa.

I have been a vegan for almost two years and vegetarian for three years. I struggled whenever I went out because there were no places that offered good vegetarian meals. I realised getting healthy, nutritious natural tasting food was a struggle not only for myself but many people in Zimbabwe, she says.

That alone inspired her to create space for people who are health conscious to enjoy a meal out.

I have also been to the gym of late and we are given the eating plans. Some did not know where to start from, so it was an opportunity for me to penetrate the market, she explained.

Her goal was simple to redefine what it means to eat well and promote a healthier happy lifestyle.

Ingredients she uses for her meals are 100 percent local produce.

I am passionate about feeding people with nourishing meals made from whole ingredients that have a positive impact on their overall mind, body and health. I am a firm believer in supporting local producers and improving value chains, she added.

According to Dhliwayo, the biggest hurdle for Zimbabwean farmers pertains to post harvest losses, and as such a lot of perishable agricultural produce goes to waste.

This is because our farmers do not have many ready off takers like us who are willing to apply fair conditions when transacting with farmers. We make gourmet sandwiches, burgers, salads, detox smoothies, wraps and juices among others, explained Dhliwayo.

And because of the lockdown, Dhliwayos Yanaya has been delivering orders to those who cannot access the facilities.

An application where customers can buy online and the food is delivered at their doorstep is also available with the creation of a website in progress.

With a menu that is highly nutritional as well as detox benefits, her hope is to see young people change their eating habits.

We serve a niche space for healthy food as part of our mandate to promote healthy living. Though we have tried to narrow down our primary market to healthy lifestyle enthusiasts and those with varying health conditions like diabetes and high blood pressure, we have discovered there is a growing population that is aware of what they eat and how they live, she said.

Surprisingly their smoothies are a hit with local celebrities who are endorsing the product line. The photographer-cum- restaurateur draws inspiration from her Christian values.

I look up to Christ first for inspiration and guidance, said Dhliwayo.

The talented businesswoman said she loves to eat bun-less burgers, a burger with no bun but a patty with spread sauce over the top added with some onions, lettuce wedge and favourite sauce. She concluded that people should eat healthy every day, especially now in the era of non-communicable diseases.

Read the original:
Eating healthy with Yanaya - The Herald

It's all the more reason to make sure we're taking the best care of ourselves to fortify against the disease. But while living a healthy life may be a desired goal, how to achieve it is another story.

Even if you're someone whose healthful habits were perfected to a tee during pre-pandemic times, you may find yourself struggling to engage in even the most basic self-care in these increasingly unpredictable days.

That's where a wellness routine can come in handy.

I'm not talking about a spa escape every so often or even regular massages or chef-prepared meals (though all of that may sound really nice). I'm talking about creating your own personalized routine that will benefit you physically and emotionally, one that simply requires a regular commitment to yourself.

"In the beginning, we thought this was going to be a little break; a couple of short weeks, and then we'd resume life as we knew it. Now we know that probably is not going to be the case. We don't know how long this will last, but we can find ways to stay steady and structured on the inside amidst the chaos outside."

And while social obligations, travel and other commitments typically make it challenging to start new habits, being stuck at home without these distractions provides an opportune time to start creating a wellness routine that is accessible, doesn't require a lot of money and is something that you can count on during this uncertain time and in the future, too.

How to create a wellness routine

Health experts say it's important to create a manageable routine that you can stick with as part of a lifestyle not something overly ambitious that you can't sustain. One way to do that is to start small and build upon it, as you feel comfortable.

Here are some tips to get started in creating your personal wellness routine.

Set regular times for sleeping, eating and exercise

Aiming for seven to nine hours of sleep is key, as it helps to "reduce the stress hormone cortisol and your adrenal load," Cardwell said.

Getting adequate sleep also bodes well for engaging in other healthful behaviors by going to bed at a reasonable hour, you'll be less likely to engage in nighttime eating or mindless eating in front of the TV, and you're more likely to wake up early and start exercise, Cardwell explained.

For eating: Setting regular meal times, and taking a break to eat your food mindfully is key, Cardwell advised, but when you actually eat is up to you. "Some do well on three meals per day with an afternoon snack; others prefer three smaller meals and three snacks."

Regardless of the pattern you choose, aim to eat at least every four hours, which prevents blood sugar from crashing and can lead to overeating. For example, if you're eating three meals and one afternoon snack, you might choose to eat breakfast at 8 a.m., lunch at 12 p.m., a snack at 4 p.m. and dinner at 7 p.m.

Taking a few deep breaths, enjoying the wonderful smells of the food you are about to eat and chewing food really well can all help make mealtime a healthful ritual, Foroutan explained.

For fitness: Pick a time that you're most likely to stick with. That might mean taking a morning walk before your day gets started, or scheduling your favorite fitness class on your calendar so you won't forget.

"I shut my day down with a run or yoga at around 5:30 p.m. That's my last thing for the day. The more you can make it a routine, the less you have to think about it," Scheinman said.

Plan for food, fitness and sleep

Planning what you will eat and how you will exercise means that you are more likely going to do what you intend to do, which will ultimately help you achieve your health goals. For example, planning meals in advance means you'll be less likely to reach for quick sugary snacks when you run out of energy. It also helps to limit shopping trips.

"Not only does planning your meals ahead of time help cut down on the number of times you're going to the grocery store, but it can also help reduce food waste and ensure you have meals that were intentionally picked to fit your nutritional goals," said Denver-based registered dietitian nutritionist Kelli McGrane.

Choose protein-rich breakfasts like egg whites, cottage cheese or smoked salmon on a bagel; Greek yogurt, smoothies with low-fat milk, high fiber cereals with milk or peanut butter on whole wheat toast.

Scheinman recommended preparing breakfast foods ahead of time, like making overnight oats with milk. "It makes the breakfast routine less daunting."

For lunch and dinner, Cardwell encouraged a fist-size portion of protein, such as fish, chicken or beans; a fistful of carbohydrates like whole wheat pasta or brown rice; and a half plate of veggies. This will help meet your micronutrient needs, as well as fiber. Use fats sparingly, as a condiment, to make your food taste better, but limit fried foods and saturated fat, Cardwell advised.

For snacks, choose protein and carb combos, like cheese with crackers, sliced fruit with peanut butter, nuts and seeds with dried fruit or Greek yogurt. Pairing protein with carbs "helps keep your blood sugar level stable, and helps you stay fuller longer," Cardwell said.

Scheinman recommended using the weekends for batch cooking, like making chili or soups, which you can freeze to enjoy later in the week. Washing and chopping veggies and fruit during the weekend can also save you time during the week.

For fitness: Pick a fitness activity that inspires you and is doable. There are a lot of fitness apps offering free trials and online Zoom fitness classes, so you can use this time as an opportunity to try something new. Cardwell recommended aiming for at least 30 minutes per day, if possible.

For at-home fitness essentials, Browning recommended getting a set of yellow, green and red resistance bands, which can be used for back, bicep, triceps, shoulders and leg work. She also recommended looped bands to go around the calves or thighs, which strengthen the glutes and can help prevent knee and back injuries.

If you want to weight train but don't have equipment, anything that will give you muscle tension will be beneficial, such as jugs of water, books or even your children. "I use my kids I'll do planks and have them sit on me ... or I'll do leg presses while letting them do airplane," Cardwell said.

"Dancing with your kids or partner, yard work, house projects, sex and cleaning are all trackable activities. Doing these activities with intention and extra vigor all count towards a healthy lifestyle," said Cardwell, who is also a contributing dietitian for Lose It!

For sleep: Engage in a bedtime routine where you can quiet down and prepare for sleep. "Turn off electronics, including the TV, iPad, and cell phones an hour before bedtime," Scheinman advised. This helps to reduce exposure to blue light, which "the brain perceives as daylight, so your brain is not quite getting the signal that it's nighttime and melatonin is not produced."

Unplugging also prevents you from checking one more email or scrolling through social media while in bed, which can be stimulating and interfere with sleep, Scheinman explained.

Other tips for a successful wellness routine: a morning ritual and self-care

Most experts recommended engaging in a morning ritual that brings you pleasure. "Starting your day with the same routine each morning can bring steadiness and calm to the rest of the day. You are starting from a more grounded and positive place, versus waking up; grabbing the phone and checking the news and getting stressed out," Foroutan said.

"The morning is a nice time to start integrating things you didn't have time for previously like taking the dog for a longer walk in the morning, making a nice cup of coffee you can sit and enjoy or engaging in a meditation practice," Scheinman added.

"It sets the day off with a healthy intention, with a sense of comfort. ... I know this is what I do," Scheinman said.

Foroutan enjoys waking up and writing down three things she is grateful for. "Starting the day with a thought about gratitude can be really centering. Writing it down does something extra it solidifies the thought and intention. Not every day is good but there's something good in every day. Even if it's one small thing that gives you a sense of gratitude that's really grounding and it can help shift your perspective."

Stretching your body after you wake up or doing a sun salutation can help to get your blood flowing and your body moving in the morning.

It's also important to prioritize self-care. "Make stress relievers like enjoyable activities a non-negotiable right now," Cardwell said. That may include knitting, taking an extra-long shower or bath, reading, taking a tea break, enjoying a glass of wine or calling family members. Even better, schedule these stress relievers into your day just like mealtimes and other obligations.

"We're taking stock of what's important ... and [our] health is important. Doing these things now can help you deal with the stress of right now," Cardwell said.

It can also keep you healthy and feeling good well into the future, too. That's a gift from quarantine life if there ever is one.

Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.

Original post:
Why a wellness routine is your top priority amid protests and the pandemic and how to start - CNN

How much ziti can 89 people eat? Two Wednesdays ago, Mike Buscetto of Philomenas Restaurant in Waterford provided vats of it, along with meat balls and salad to The Arc Eastern Connecticuts 22 residential homes at greatly reduced prices. Buscetto also donated 22 dozen eggs.

You know whats nice? says Betty-Jo Davis, The Arc ECTs deputy operations officer for residential services, were supporting local businesses, and theyre supporting us.

Note to readers: All of The Bulletins coverage of coronavirus is being provided for free to our readers. Please consider supporting local journalism by subscribing to The Bulletin at https://www.norwichbulletin.com/subscribenow.

As The Arc enters its eighth week of physical distancing, the agency is aware that the Eastern side of the state anticipates peak infection rates to hit mid-June. Consequently, The Arcs close-knit teams have pivoted behaviorally and professionally.

Messages of encouragement are sent weekly to all employees from the chief executives. Department leaders reach out to their teams daily. Two podcasts on the status of the agency have been accessed by more than 11,000 listeners combined.

Residential team members undergo wellness checks for temperature and general health outside group home doors. Agency nurses are available in shifts to answer home leaders questions about residents health, and also team members questions regarding whether they can or should report to work. Our team has been extremely conscientious about self-reporting when not feeling well and working with the nurses to determine whether they should come in, says Laurie Herring Thomen, The Arcs Chief Operations and Quality Officer.

As group homes shelter in place, other services have moved online with people with intellectual and developmental disabilities and their and families receiving daily classes, chats and check-ins via phone, iPod and other video communication. Group homes celebrate birthdays via Facetime and drive-by van parades. Musician Janine LaMendola plays guitar and teaches people sign from group home yards so everyone in the house can sing and sign along.

The blessing, Davis says, is people are walking more and everybody, with tech, is learning more. It has allowed all of us to stand still and appreciate one another. It illustrates beautifully how interdependent we are on one another.

Note: The community is invited to enjoy The Arc ECTs virtual adventures page featuring tours of the National Parks, museums, classes and more at TheArcECT.org. Just click on Activities4You.

Kathleen Stauffer is chief executive officer of The Arc Eastern Connecticut. For information on The Arc, go to http://www.TheArcECT.org. For more articles by this author visit http://www.kathleenstauffer.com

Read more from the original source:
Healthy Living: How The Arc Eastern Connecticut is coping with COVID-19 - Norwich Bulletin

Beach Cities Health District officials have once again scaled back plans for an ambitious redevelopment of its Healthy Living Campus this time by about $160 million.

The local health agency will publicly unveil its new, less-expansive plans for the 11-acre property at a 6:30 p.m. Wednesday, June 17, board meeting.

Changes include reducing assisted-living units for older adults to 220 from 420, cutting down construction time and scrapping residential units planned for the east side of campus, near Torrance.

The revamp will cost an estimated $370 million, down from the $530 million the project was estimated to cost last year, said Tom Bakaly, the health districts CEO.

The Beach Cities Health District is a preventative health agency for Manhattan Beach, Redondo Beach and Hermosa Beach. The agency, founded in 1955, is a special district that relies on property tax revenue for about a quarter of its income. The rest comes from a mix of rent from leases at its main campus, 514 N. Prospect Ave., in Redondo Beach; program fees; and various partnerships.

In 2017, the district which has more than 40 preventative health programs pitched an idea for a redevelopment of its main property, dubbed the Healthy Living Campus. Initially, construction was slated to begin this year.

But some Redondo Beach and Torrance residentsopposed the original plans, because of concerns over traffic, neighborhood impact, and the length and size of construction.

Responses from the community and consultants urged a more complete financial understanding of the project. That caused district officials todelay construction to 2021. And then, last year, adownsized plan arose.

That smaller plan still didnt satisfy concerns, so the district scaled back the project again to the $370 million plan officials will unveil Wednesday.

For the past three years, Bakaly said in a news release, weve collected more than 1,300 public comments during more than 70 meetings and worked with financial, construction and environmental experts to minimize impacts on local neighborhoods.

After considering the feedback, staff drafted a plan that makes more sense financially, and would create the revenue to maintain BCHDs programs, Bakaly said.

We think its more consistent with what we were hearing, Bakaly said. We are a public agency, so we do want to be listening.

Public revenue, after all, funds BCHDs operations, he added.

Construction will take four-to-five years, broken into two, shorter phases, Bakaly said, rather than thethree phases over 15 years the district had planned in 2019. The existing 260,400 square-foot campus will expand to 484,900, down from the 592,700 square-foot master plan presented last year.

Phase 1 will tear down the more than 60-year-old hospital building, which will be replaced in phase 2, if funding for a new facility comes in via a fundraising campaign or other means. Initially, the district planned to rebuild the hospital in phase 1, Bakaly said, but that wasnt financially viable.

The district, in its2019-20 fiscal year budget, projected about $15 million in revenues but nearly $14 million in expenses.

BCHD will keep part of an existing medical office, Bakaly said, instead of converting it into more units for residential senior care, slashing originally planned living spaces nearly in half.

The second phase would rebuild the old hospital as Community Wellness Pavilion, double the size of the existing gym, with public meeting spaces, a demonstration kitchen, 2.5 acres of green space and a 24,000 square-foot pool.

Plans also include closing Tower Street at Flagler Lane, allowing only service vehicles to enter that road, as well as a proposition to build a bike path along it.

Were hopeful that will address traffic issues the neighborhood already has, Bakaly said, including people coming and going from the neighboring Redondo Union High School.

The environmental study required by state law should be drafted by this fall, said Kerianne Lawson, chief programs officer for BCHD; the district would finalize plans with Redondo Beach by 2021 and break ground in summer 2022. Phase 1 would take until summer 2024, Lawson said.

Elderly residential care facilities will also now include a Program for All Inclusive Care, known as PACE, which will provide comprehensive medical and social services to older adults, Lawson said. The senior clinic will address wraparound needs like medical care, nutrition service, occupational therapy and physical therapy.

Information on participating in the virtual board meeting:bchd.org/board-directors-meetings.

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Beach Cities Health District to cut Healthy Living Campus revamp nearly in half - Beach Reporter