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6 Everyday healthy habits for women working from home

Kavita Devgan

Kavita Devgan
26 March 2020

This article is authored by Kavita Devgan. Kavita is an acclaimed nutritionist with 20 plus years of experience as a weight loss and holistic health consultant.

Stuck at home? Now that’s not really a party is it?

Now in addition to the regular office deadlines, presentations, zoom meetings… there’s also the additional myriad challenges that work from home bring with it…

The biggest of which is staying healthy while staying cooped up. Follow these simple 5 steps to stay in control of your health and mind (yes that too!)

Hydrate. Hydrate. Hydrate

It is easy to forget to drink enough water in the rush to do things. But this can be detrimental to your efficiency, may lead to brain fog and may even down your immunity, something you simply cannot afford these days. Follow this simple plan:

Begin your day with 2 glasses of water. Then finish a 1 litre bottle of water by lunch time and another by dinner time. Also have an additional glass of warm water after every meal. This will take care of your daily water needs.

Eat Breakfast

Eat breakfast

It is tempting to skip breakfast - as there is just too much to do in the mornings, and missing this meal means extra time gained right! Wrong! By missing this very important meal, not only do you start on a wrong foot, run the risk of lowered stamina and brain fog - but also prime yourself for gaining some weight. Breakfast skippers get more cravings through the day and end up piling the pounds.

If tight on time, plan for simple, no fuss breakfast, with plan being the key word here. When you know what you are going to eat and organise for it a day before, you will not miss it.

Easy options: Yoghurt with dalia, fruit and yoghurt smoothie, poha, eggs, chilla, sprouts chaat, moong dal/multigrain chilla – a nutritious, high-fibre option from the house of Tata Sampann.

Don’t miss out on exercise

Agreed you can’t go to the gym, and don’t want to step out for even a walk. But that doesn’t mean that you completely stop any kind of movement. After all, you need to burn off those extra calories (and also need some extra help from endorphins to keep the moody blues away) now more than ever.

Just get creative: take short walks after dinner - just move around inside your home or in the balcony or the garden (however small or big it might be).

Get Some Sun

Get some sun

However busy you might be, please sit in the afternoon sunlight for 15 minutes at least every day. And why do you need the sun? The answer is simple. It is a scientifically-proven solution to score enough vitamin D. Sunrays help our body produce vitamin D, an essential vitamin that helps boost our immunity immensely. And in in these testing times, you do need an iron-clad immune system to stay safe, and also to recover faster in case you do get infected.

The best news is that it is easier to get your quota of ‘sun-bathing’ complete in summers when the afternoon sun is bright and burning.

Cut down on sugar

Sugar has no nutrients, no protein, no healthy fats, and no enzymes, it is just empty calories that can have disastrous effects on our health and weight, especially as movement in curtailed these days. Don’t go cold turkey but begin reducing it slowly, but definitely. You can do without these extra useless calories. Your weighing scale will begin to reflect that you once you are out of the quarantine phase.

Eat whole

The temptation to eat junk is always there, more so when you work from home (kitchen is but a minute away), but they increase inflammation and drop energy levels. Focus instead on eating whole foods like whole grains and yes, definitely eat two servings of lentils every day. Lentils will ensure good protein and thanks to their high satiety power, keep you full for long, too.

Moreover, in these troubled times, remember to practice social distancing and not neglect your health in the name of work.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.



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Hypertension In Women

Karishma Chawla

Karishma Chawla
27 October 2020

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert. She advises people on what to eat in order to lead a healthy lifestyle or to achieve a specific health-related goal.

Hypertension is quite often considered a men’s health problem, but that’s a myth. In fact, men and women have a similar risk of developing high blood pressure. But after the onset of menopause, women actually face higher risk than men of developing high blood pressure. Although prior to 45 years of age, men are slightly more likely to develop high blood pressure.

Blood pressure is the force of blood pushing inside the lining of arteries. High blood pressure or hypertension occurs when the force increases and stays higher than normal for a period of time.

Hypertension is often referred to as a silent killer. If untreated, it can lead to a major health set back and cause many complications. In most cases, there may not be any symptoms of high blood pressure. Sometimes, in case of sudden or severe increase in B.P., individuals may experience headaches, nausea, vomiting, blurred vision or nosebleeds. Uncontrolled high blood pressure is a major risk factor for stroke and kidney failure. These problems worsen when high blood pressure is present along with diabetes. For women, high blood pressure during pregnancy can be dangerous for both mother and child.

What causes it? Reasons for high blood pressure

Eat Breakfast

• Genetic factors: Hereditary factors – one of the leading reasons for high blood pressure, which worsen when the environmental factors are not healthy.

• Body weight: Obesity and diabetes along with their associated disorders are often associated with hypertension.

• Age:Chances of a high blood pressure diagnosis increase steeply with age. But research now shows that high blood pressure can affect adolescents and the young as well.

• Gender: Risk is greater in men than women, but after menopause, the difference decreases.

• Dietary factors: Some dietary factors that can contribute to high blood pressure include excess calories coming saturated fats, diets that contain high sodium foods, and less calcium and magnesium in the diet

• Potassium: Decrease in potassium intake and low intake of high potassium foods like fruits and vegetables can also lead to increase in heart rate and high blood pressure.

• Contraceptives: Certain oral contraceptive pills may lead to high blood pressure

• Lifestyle: Sedentary lifestyle devoid of exercise can contribute to high blood pressure. Stress, smoking, tobacco intake, and alcohol intake also lead to increase in high blood pressure.

• Other medical conditions High blood pressure can also be a result of other medical conditions such as kidney problems, diabetes, and sleep apnea. Hormone issues such as hypothyroidism or hyperthyroidism, Cushing’s syndrome and Hyperaldosteronism (increase in aldosterone) and preeclampsia in pregnancy are responsible for high blood pressure diagnosis.

Measures to reduce high blood pressure

Reduce sodium intake
It is important to note that it’s not the consumption of salt but excessive consumption of sodium is a concern. Sodium is a compound found naturally in foods. One teaspoon of salt contains 2400 milligrams of sodium and the amount recommended for daily consumption is approximately the same. The amount of recommended sodium intake reduces further to approximately 1500 mg under conditions such as hypertension, kidney issues, water retention, and heart condition to name a few. But these problems are usually correlated with high consumption of sugar and fat. Hence it is beneficial to avoid foods such as processed foods, salted snacks, pickles, papad, sauces and instant soups. These are some known sources of excess sodium and not the usual home cooked foods.

It’s important to avoid sprinkling excess salt at the table. Rather use adequate salt during cooking and experiment with reduced sodium salt after conferring with your physician. Tata Salt Liteis a good option for those looking to reduce sodium intake. It provides 15% reduced sodium than regular salt. Inclusion of herbs and spices like like coriander, ginger, turmeric, mint, garlic or lemon juice can also help improves the taste and flavour of the food.

Improve intake of calcium, magnesium and potassium How to Increase Immune System
This can be done by inclusion of low-fat dairy products for calcium and green leafy vegetables for magnesium. Fruits and vegetables rich in potassium are bananas, watermelon, tomatoes, oranges, sweetlime, leafy vegetables, milk and almonds. Eating three to five servings of these foods daily would ensure sufficient potassium intake and regulate blood pressure.

Reduction in refined carbohydrates
Though this is not a direct connection, but the preparations and the nature of these foods usually contain excess sodium for taste and preservation purposes. Add omega 3 foods such as fatty fish, walnuts and flaxseeds to reduce blood pressure.

DASH DietDash Diet has been found to be a good approach for the treatment of hypertension. This diet emphasizes consumption of fruits, vegetables, low sodium, and low-fat dairy foods. It also includes low amounts of saturated fat, total fat and cholesterol to reduce blood pressure. This includes whole grains, poultry, fish, nuts and other foods rich in potassium, calcium, omega 3 and magnesium.

Lifestyle MeasuresLifestyle measures include regular exercise of 30 minutes daily, relaxation techniques such as deep breathing, meditation and yoga, avoidance of rage and anger, adequate sleep, low alcohol intake, no smoking and normal body weight with low body fat percentage.

High blood pressure can affect the physical, professional, personal and economical life of any individual. As women tend to juggle multiple priorities, managing their own health often takes a back seat. It is advisable to take some judicious measures such as dietary and lifestyle modifications in order to prevent the onset of hypertension, control it and minimize its risks.



DISCLAIMER

The views and opinions expressed, and assumptions & analysis presented in this content piece are those of the author(s) and do not necessarily reflect the official policy or position of any other agency, organization, employer or company. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

 



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