Friday, 29 January 2016

10-10-10 = 30 minutes exercise a day is easy

10-10-10 = 30 minutes exercise a day is easy

Its practically difficult for you to take out 30-40minutes at a stretch daily for walk or any exercise and do you also think exercising in breaks of 10-10-10mins wouldn't help much...Right...then please read this....

Research has proven that a little bit of exercise makes a big difference. And even if you have a jampacked day, take heart. Three 10-minute segments of moderate-intensity exercise throughout the day is acceptable.

"If we do 30 minutes in a day thats approximately 200minutes in a week, that's better than zero.

So here also we’re not talking about giving up 30 or 60 minutes either; all you need is 10.

Just 10?
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 30-60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

30 minutes a day, broken up into manageable chunks of 10. Start with a quick exercise when you wake up. The second session? A lunch break is possibly the perfect time to re-energize and get the blood flowing again. The last 10-minute blitz could come in the evening, even while you are watching TV. It’s an ideal way to involve the family as well. Go for a power walk after dinner with your spouse or ride bikes with the kids.

Just 30 minutes of moderate exercise per day for adults and 60 minutes of physical activity per day for children is a must which can be built up with a variety of activities like going for a jog, a brisk walk, or playing team sports, and also incidental exercise. Incidental exercise is any activity built up in small amounts over the day, for example, taking the stairs instead of the lift, walking to the bus stop, and even housework and gardening. Incidental exercise keeps our bodies moving and burning energy.
Especially for sedentary individuals, the immediate health benefits are huge.

Go ahead  start with your 10-10-10 = 30 minutes of exercise today

Sunday, 24 January 2016


Turmeric (kacchi haldi)

Also known as Amba Haldi (mango ginger) which can be seen in this season especially in india.Turmeric is an Indian spice that contains curcumin, a powerful antioxidant and anti-inflammatory compound. Due to this it acts as a natural pain killer and can be used to treat both internal and external inflammations.

It was recently reported that curcumin has been shown to have anti-cancer properties as well as helpful in providing relief from the pain of digestive diseases, such as Crohn’s. And now, you may be able to add alleviating post-operative pain to the list of curcumin’s wondrous abilities.

Generally the turmeric root is between 3 to 5 percent curcumin. This means that to ingest 500 mg of curcumin, you need to eat around 10g of turmeric or 1.5 tbsp. of the spice.

Not sure how to do this? Try this

• Sprinkle turmeric into homemade vinaigrettes for a curry, salad dressing.
• Add it to your omelet, chilla or scrambled eggs in the morning.
• Add spice to your favorite condiment by throwing in a dash of turmeric.
• Turmeric adds richness to dishes containing hearty vegetables such as cauliflower or broccoli or even on grilled meats.
• Add generous amounts to your soup, milk.

Sunday, 17 January 2016

Package soup vs homemade soup …...what is really a Healthy Choice?

Package soup vs homemade soup …...what is really a Healthy Choice?
A bowl of piping hot soup is one of the favourite choices to keep you warm in winter. There are a variety of ready to prepare soups available in the market today. As I see all the flavours/types of these packaged soups, I wonder - whether it is health or just taste... Let us dig into the health part of this soup bowl...

A look at its….. label states - corn flour, refined wheat flour (maida!), dehydrated vegetables or chicken shreds, vegetable fat, salt, sugar, glucose syrup, spices & condiments, (some varieties also contain certain vegetable powder, soy sauce powder, yeast extracts and milk in some form), as well as emulsifiers, acidity regulators, flavour enhancers, and thickeners.

Now compare it with the ingredients we all use in the homemade soups... The homemade soups contains fresh veggies or chicken, spices and condiments of your choice, salt, sugar, a little maida or whole wheat flour or corn flour or potato starch, and lots of water or veg broth or chicken broth. The list will be much shorter (than the commercial soups), but surprisingly, the taste would be yummier!

Have you ever given a thought to how much nutrition you will get from those dried vegetables? The process of dehydrating can significantly reduce vitamin A and C, as well as certain B complex vitamins. Lesser the processing done on a food, the better it is for nutritive value.

Do you think it is worth the price?
Be intelligent just don’t go by what is shown take efforts to read the label right!!!
Choose Natural

Ber fruit benefits


BER FRUIT- Also known as Ziziphus, Bor, Ranbor, Indian Jujube

The Ber fruit is also associated with Sabari, an old woman who is mentioned in the Hindu epic Ramayana. She is believed to have tasted the fruits first, and then offered only the sweet and ripe ones to Lord Rama and His brother Lakshmana.

Ber is a tropical fruit. You will find it being sold by street cart vendors outside schools, beaches etc since it’s a hit amongst all ages.

Medical researchers have found a “new” flavonoid in ber called zivulgarin and trials are underway to discover how it might benefit us. Oleamide found in an extract of Zizyphus jujube has been found to help fight Alzheimer’s disease, and help the cognitive processes.

Ber contains vitamin C in the form of ascorbic acid , as well as the B-complex vitamins, thiamin, riboflavin and pectin. It has immunostimulant, antioxidant and wound healing properties, and pectin is known to be useful in cases of diarrhoea. The fruit also helps lower cholesterol levels and blood pressure. Some of the triterpenoic acids isolated from the fruit are also believed to be useful in fighting cancer and HIV.

Wednesday, 28 October 2015

World stroke day 2015

World Stroke Day 29th October 2015.

The World Stroke Organization’s theme for World Stroke Day 2015 is ‘I am Woman’. The World Stroke Campaign has chosen to focus on this theme because a woman is

more at risk of having a stroke.

more likely to die from a stroke than a man.

less likely to receive acute care and rehabilitation than a man, even though she responds equally well to treatment.

more likely to experience a severe decline in cognitive function, and runs a higher risk of post-stroke depression and instutionalization.

more likely than men to experience hypertension, atrial fibrillation (irregular heartbeat), diabetes, depression and obesity, all of which increase stroke risk.

more likely to take on the caregiving role.

Some stroke risks are also specific to women. Pregnancy related diabetes, preeclampsia, the use of birth control pills, hormone replacement therapy and hormonal change all increase the risk of stroke for women.

We want more women to understand their stroke risk and take steps that will reduce the likelihood of preventable stroke. This World Stroke Day we are encouraging all women to make healthier lifestyle choices and calling on them to get a health check from a medical practitioner.

Stroke affects women, stroke affects everyone.

We are calling on communities and individuals to use World Stroke Day to show they care. Share information about stroke prevention and ask the women in your community and your life to have a health check to avoid preventable stroke and

#hearthealthy #eathealthy #exercise #notransfood #avoidsmoking #cholesterol

Sunday, 25 October 2015

Sharad Purnima / Kojaagari Purnima

Sharad Purnima, also known as Kojaagari Purnima, is celebrated on a full moon day of the Hindu lunar month of Ashwin.

On Sharad Purnima, the moon and the Earth are very close to each other. The rays of the moon have some healing properties which is said to nourish the body and soul of an individual. That is why food kept in the moonlight on Sharad Purnima is considered equal to Amrit (the immortal drink) or elixir. Hence, people  prepare kheer and keep it open under the moonlight throughout the night of Sharad Purnima. The next day it is consumed by all the members of the family as it becomes 'Amrit' according to local beliefs.

The practice of drinking cold milk and rice flakes  during this fast has its origins in science. Sharad ritu brings in very hot days and cool nights. During this weather, ‘pitta' or acidity becomes predominant in our body. Consumption of milk & rice flakes is a good remedy for ‘pitta'. Thus, it is customary to consume cold milk and rice flakes on Sharad Purnima.

Sunday, 18 October 2015

World Osteoporosis Day 2015

World Osteoporosis Day 2015
World Osteoporosis Day takes place every year on October 20, with the International Osteoporosis Foundation (IOF) launching a year-long campaign dedicated to raising global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease.

The 2015 campaign theme is Serve Up Bone Strength and aims to raise awareness for the right nutrients you need to stay healthy and strong. A balanced diet along with regular exercise will help optimize your bone health at all ages and reduce your risk of osteoporosis.

The goal of a bone healthy diet is to help:
Children and adolescents build maximum peak bone mass;
Adults maintain healthy bones and avoid premature bone loss; and
Seniors sustain mobility and independence.

As part of World Osteoporosis Day, IOF is calling on NOF and other national osteoporosis patient societies from around the world to help spread the message and promote better bone health through proper nutrition. 


Building strong bones throughout your lifetime will enable you to continue doing the things you enjoy for longer. It will also help you live independently, free of the pain and suffering caused by broken bones.
Take charge of your bone health today.

Regular exercise

Regular weight-bearing and muscle-strengthening exercises jogging brisk walking stair climbing are beneficial at all ages and important for maintaining strong bones and muscles.These should be performed for at least 30 minutes, 3–5 days per week. Muscle-strengthening or resistance exercises at least 2 days per week.
Don’t forget to target the major muscles around the hip and spine.If you have osteoporosis or spinal fractures you need to be cautious when doing activities that could lead to injury and you should have professional guidance when setting up a regular fitness routine.
Bone-healthy nutrientsDon’t let this ‘silent’ disease eat up your bones.Sufficient calcium, vitamin D and protein are essential for your bone and muscle health. Dairy foods such as milk, yoghurt, and cheese, have the highest amounts of calcium and also contain protein and other minerals that are good for bones.While dietary calcium is best, some people may need to take supplements if they can’t achieve their daily calcium goals from food alone.
Most of the vitamin D in the body is produced from exposure of the skin to sunlight.However, depending on where you live, you may not be able to get enough vitamin D from safe exposure to sunlight alone. Small amounts of vitamin D are found in foods (e.g. egg yolk, salmon and tuna).

Avoid negative lifestyle habits

  • Stop Smoking
  • Excessive alcohol consumption (more than 2 units a day)
  • Poor diet (low levels of calcium, less than 600 mg per day)
  • Vitamin D deficiency/insufficiency
  • Lack of physical exercise or excessive exercise that leads to low body weight
  • Maintain a healthy weight, low body mass index (BMI <20) puts ypu at risk for fracture

Identify your risk factors

  • Age – bone loss accelerates more rapidly at around age 70 years in men
  • Family history of osteoporosis means you’re at higher risk
  • A previous broken bone at the age of 50 years or over
  • Long-term use of glucocorticosteroids (more than 3 months)
  • Primary or secondary hypogonadism (testosterone deficiency
  • Certain medications – in addition to glucocorticosteroids, other medications can also put you at increased risk. These include, but are not limited to, some immunosuppressants, thyroid hormone treatment in excess dosage, certain antipsychotics, anticonvulsants, anti-epileptic drugs, lithium, methotrexate, antacids and proton- pump inhibitors.
  • Some chronic diseases – diseases that place you at risk include, but are not limited to, rheumatoid arthritis, inflammatory bowel disease (e.g. Crohn’s disease), diseases of malabsorption (e.g. celiac’s disease), type 1 and type 2 diabetes, hyperparathyroidism, chronic liver or kidney disease, lymphoma and multiple myeloma, hypercalciuria, and thyrotoxicosis.

Adhere to your treatment

Get Clinical assessment done which may include bone mineral density (BMD) measurement with a dual energy x-ray absorptiometry (DXA) scanner.This is a quick and noninvasive method to measure BMD at the hip and spine.
Make sure you comply with your prescribed treatment regimen Because the benefits of treatment are not always evident, many patients stop taking their medication – don’t let that happen to you.
By continuing on treatment you can protect your bones and avoid damaging and potentially life-threatening fractures.