×

Setting Achievable Health Goals For Women

Nipa Asharam

Nipa Asharam
29 May 2020

This article is authored by Nipa Asharam. Nipa is a full-time practising life coach and wellness coach under the brand 'Eat.Breathe.Smile'.

If you ask me what exhausted me on my weight loss journey, it was not achieving my goals or sometimes even going backward because I set unrealistic goals! How many of us feel that we are always in ‘diet-mode’ and fed up of not getting any results? How many of us are only going forward and backward but not reaching the end goal?

This is a huge percentage and that is why the fitness and weight loss industry is massive! There is a saying – ‘if you want a different outcome, then take a different route’; it really applies here because something sure seems off when being healthy and fit seems like a task we aren’t getting through

It has now been a while where I would feel exhausted or eating mindfully would be hard for me or yo-yo weight changes happened to me – here is the secret to how I defined ‘achievable health goals’. These are just broad guidelines to which you can apply your own specific parameters.

1. An achievable goal is a sustainable goal: Good Skin Besan Come January, most of us make some crazy commitments to ourselves such as work out 7 times-a-week or ‘no eating out for a month!’ or ‘dessert means crime’. We think miraculously and even in an unhealthy fashion, we will achieve our fitness goal by the end of January! It doesn’t even matter if we do because we cannot sustain such choices. So in no time, the hunger and craving shoots up and we go back to where we were or even worse. To begin with, let’s make sustainable goals. Realistically how many times can you go to the gym in the week given that you might have social events or even need some rest days? I would say, 4 days a week and that is enough if we have our food and rest in place; this can give great results over time. Similarly, be realistic about how many times will you end up eating out? Eating out is also an experience of connection that we do need as well. I would say 3 meals (even if you stop at 2 then that’s a bonus!). This will help you plan backwards and not feel guilty if you went out all 3 times. Making sustainable goals made me achieve my results and maintain it on a long-term basis.

2. An achievable goal is knowing your cravings: Aggression has never helped sustain any health goals. We all do have cravings – they come from foods habits passed down the ages by our ancestors, our menstrual cycle, visual stimulation of something we like or even missing nutrients because of excess dieting. Today simply put - where are you at with your cravings? Knowing specifics always helps with this. Then figure out the reasons for it. There will be tiers to this – some are tough to overcome, some can be replaced with a healthy option and some are avoidable. Like instead of eating a big piece of cake, you can always opt for a homemade smoothie made with stevia and fruits to curb your cravings. I would say do not touch the ‘tough to overcome’ list. Rather deal with the other two areas. This itself is not only a significant improvement but also achievable for a long period of time. Dealing with cravings with love and compassion is highly important. There are exceptions where it occurs due to stress or it has become a toxic habit. If you know you are there, immediately meet a professional to help you with it. You do not have to do it alone. In fact, it can be easier to overcome this long term with someone to walk the path with you.

3. An achievable goal is clarity of goals: Most people miss out on this one because each one of us wholeheartedly believes in what they hear from a friend or social media. Nobody is clear what he or she wants to achieve from a health standpoint. Building muscle is very different from fat loss and fat loss is very different from weight loss. Each of this will have a different roadmap. This will lead us to follow a plan not meant for the health goals we want to achieve and then we get disappointed with the outcome.

These 3 were my biggest learnings in setting achievable health goals. It made me eat what I liked, never felt like I was depriving myself, created mindful eating habits, created mindful non-eating habits and also achieve specific goals that I kept setting for myself.



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.

Related Products

selling
Tata Sampann

Chana Dal

View details
selling
Tata Sampann

Green Moong

View details
selling
Tata Sampann

Kabuli Chana

View details
selling
Tata Sampann

Kala Chana

View details

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.

 



Related Products

selling
TATA Nutrikorner

Tata Salt

View details
selling
TATA Nutrikorner

Tata Salt Lite

View details
selling
TATA

Rock Salt

View details

loading