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Modern Indian working woman and her lifestyle

Dr. Shweta U. Shah

Dr. Shweta U. Shah
18 August 2020

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Today, women from all walks of life choose to have it all — an idyllic family life, a satisfying career, rewarding relationships, quality solitude and a splendid time! However, achieving this target can be quite formidable! Working women with children know all too well the worry and anxiety between managing a busy job and being a hands-on mom! In addition to this, women have numerous arenas that take a huge toll – taking care of the family, the quality of friendships, caring for elderly parents, the way we look and, the work we do.

At times you may feel that you can’t succeed; self-doubt creeps in and your self-esteem takes a hit. Thus, it is very crucial that the right work life balance for women is achieved in order to stay on top of the game! Women’s fitness simply cannot be neglected.

A guide to maintain a work life balance for women!

Eat Breakfast Having the perfect work life balance is a far from reality for practically of us. Here's a guide on how to attain a realistic work life balance for women!

• Prioritise: To be a successful working woman, you need to outline your priorities – professional as well as the ones on the home front. Jot down, map out and prioritize your responsibilities at different levels. Figure out, where you can compromise and what is absolutely unavoidable. Have complete clarity, this can help you manage your responsibilities successfully!

• Demarcate work and home: The mantra to be able to effectively juggle your work life and personal life is to set strict boundaries, so that you can give proper attention to both the facets of your life. Don’t bring your work home. While spending time with your family, do not send out e-mails or attend to work-calls. Likewise, while at work, be utterly dedicated to your profession and don’t be preoccupied with your home. Furthermore, start saying ‘no’ to people and things that aren’t really doing you any good.

• Menu planning: Everything you put into your body can be a boon or a bane. Thus, make your diet a powerful weapon in your health-maintaining armoury! Consuming the right foods is of supreme importance. Certain foods protect you from a multitude of health concerns – they can help avert cardiac diseases, diabetes mellitus and cancer, strengthen your bones, boost the immune mechanism, protect your hair and skin and help you age gracefully. These superfoods are already sitting in your pantry! If not, make sure you add them to your shopping cart! The top 3 foods that you ought to be eating every day are – legumes, nuts and leafy greens. Legumes, beans and dals are the best source of quality proteins which are the building blocks for your body. Make sure you consume at least one bowl of pulses per day. Nuts are a powerhouse of heart-happy fats; jump-start your day with a fistful of badam, kaju or akhrot. Leafy greens are versatile and extremely healthy; they should be a part of your diet plan as well.

• You need to exercise: Women’s fitness is pivotal. Working out a minimum of thrice a week provides a whole host wonderful benefits - right from keeping you lean and fit, to perking up your metabolism, regulating your heart rate to boosting endorphin levels that keep you happy! Yoga, pilates, cardio, aerobics, swimming, cycling or jogging – take your pick!

• Manage your stress levels smartly: Radish It’s inevitable, there will be a few days in the month when your stress levels skyrocket. Choose strategies to effectively deal with stress and to prevent it from adversely afflicting your life. On days when you come home stressed out, adopt a habit where you unwind and de-stress for a few minutes by yourself. Dedicated me-time every day can be unquestionably stress-busting. Implement rituals that help you put maximum distance between you and your stress, so that you can juggle both facets of your life efficiently. Music, foot rubs, massages, drawing, meditating, gardening, home spa and reading – all are perfect de-stressors. Establish yours!

This is the do-it-all generation of women! When you embrace these guidelines, it becomes a lot easier to manage your responsibilities. Also, make it a point to focus on the positives in your life and try journaling all the things you are grateful for. Accept what can't change; go with the flow – it simplifies things. Let go of things you can't change and concentrate on those that you do have control over. Having purpose and meaning in your life is key to job satisfaction, so make sure you find time for joy and happiness!



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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