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Set Some Heart Healthy Goals For Yourself ! Simple Tips To Keep Your Heart Healthy And Fit

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In the past decades, heart diseases used to affect only a certain age but, now a large population of the world deals with chronic heart diseases at a very young age. Preventing cardiovascular diseases and maintain a healthy heart means making right choices that will pay off for the rest of your life. For instance, healthy food choices, regular physical exercise can help maintain a healthy heart. It is very important to remember that your lifestyle choices are not only your defense against heart disease and stroke but it is also your responsibility. So this New Year, take some health resolutions for a healthy heart today and tomorrow.

Here’s how you can maintain a healthy heart:

1. Healthy eating habits:

 

Your eating habits can help your heart to stay happy and healthy. Eating the wrong types of foods can make your heart sick and ineffective after a while. Some bad foods for heart are foods that are high in sugar, fatty foods and frozen foods. Instead, your diet should focus on heart-healthy foods like fresh fruits, healthy nuts, whole-grain foods and vegetables.

2. Regular physical activity:

Regular physical activity is extremely essential for a healthy heart. The more active you are, the stronger and healthier your heart will be. Walking, swimming, yoga, aerobics or running any sort of activity is beneficial for the heart. Whatever type of activity you do, make sure it involves your heart.

3. Quit smoking:

If you smoke, you should quit it instantly. Not only does smoking harm your lungs, but it also damages your heart. Smoking can put you at a higher risk of developing heart disease.

4. Healthy weight:

Weight management plays an important role in heart health. Excess weight can create havoc on your heart by increasing the blood pressure and cholesterol levels. This can put extra pressure on your heart and make it hard for it to pump blood throughout your body, and building up fat in your arteries. A healthy weight can be maintained by a fiber-rich diet, adequate proteins and balanced meals. Also, physical exercise is very necessary to lose weight.

5. Manage stress levels:

A lot of stress can damage your artery walls and cause high blood pressure. Stress can surely affect your heart in a negative way. Therefore, it becomes extremely important to manage your stress levels. Meditation, breathing exercises and yoga are some of the techniques that can help manage your stress levels.


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Health

These Nutritious Breakfasts Can Give A Kick Start To Your Day: Do Try Them!

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Breakfast is undoubtedly the most important meal of the day. It is the meal which kick-starts your metabolism and helps you burn calories throughout the day. Not only is it important for people who are trying to lose weight, it is simply important for a person to stay fit and healthy. Breakfast is the one meal which can give you the energy to do things and focus at your work and school. WebMD says that including breakfast in your diet can have positive effects on your memory and concentration.

Following are some breakfast options suggested by Delhi-based nutritionist Pooja Malhotra, which can give a boost your energy and also keep you warm during the chilly winter months.

Try these healthy breakfast options right now!

 

1. Stuffed rotis

Winter is the time when a variety of vegetables are in season. Stuffed rotis or paranthas made from methi (fenugreek), mooli (radish), gobi (cauliflower), matar (peas) or gajar (carrots) can all make for a delicious and wholesome winter breakfast. You can cook them with ghee (make sure you use it in the right quantity) and eat them with pickle and curd. Stuffed rotis are essentially the traditional Indian breakfast which people have been having for years. Prepare them as your grandmother used to prepare and enjoy them throughout winter.

2. Palak or beetroot roti with mint raita

Palak or spinach is a leafy geen veggie with more health benefits than you can count in your fingers. Similar is the case with beetroot, which is a root vegetable which is incredibly low in calories and is a great source of essential nutrients like fibre, folate and Vitamin C. Beetroot also contains nitrates and pigments which can help in controlling your blood pressure and may improve your overall athletic performance.

3. Egg parantha or scrambled eggs with chapati

Now that is a protein-rich breakfast which can help you keep full for longer. Prepare egg paranthas or eat scrambled eggs with roti for the perfect blend of protein, fat and carbs in your breakfast. Also, do not separate the yolk from egg white. A whole egg will provide you with all essential nutrients.

4. Bajra roti with beetroot raita/bajra khichdi

Bajra is a healthy grain which can be included a weight loss diet as well. You can either make a dough of bajra flour or prepare bajra khichdi as a healthy breakfast option. Bajra or millets has properties that can help in stabilising cholesterol levels in the body. Being rich in fibre, the grain is great for digestion and makes for a healthy breakfast option during winter.

(Pooja Malhotra is a nutritionist based in Delhi)

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Health

5 Super Healthy And Warm Drinks To Keep You Hydrated During Winter

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Are the teas and coffees failing to keep you warm during the chilly winter? Then need not worry as we are right here with multiple options for warm and comforting drinks during winter. Warm drinking options are important to keep you hydrated during winter. Staying hydrated during summer seems to be way easier as cold and healthy drinks are aplenty. The easiest way to stay hydrated during summer is to simply gulp down a bottle of water. But in winter, the body is usually in need of something which keeps us warm and on-the-go. Keep reading if you want some alternative warm drinks instead of sipping on a third our fourth cup of coffee.

Drinks to keep you warm and hydrated during winter

Turmeric latte:

 

Well, this is nothing but our very own haldi doodh. It is the traditional drink which is taken when a person is suffering from cold or fever. It is a healing drink which can naturally detox your body and even strengthen your bones.

Ginger, honey, lemon tea:

Yes, this is another traditional drink which can be taken in warm form as well. You can create a tea concoction by adding ginger, honey and lemon to water and bring to a boil. It can make for a refreshing and warming drink during the chilly winter months.

Hot mulled cider:

All you need to do is add cardamom, peppercorns, star anise, ginger, lemon and cloves to apple cider vinegar. Add a tinge of all these ingredients in a cup of ACV and heat it in low flame. The drink is going to make for a flavourful companion to you and your favourite book by the fireplace.

Vegetable/chicken/bone broth or soup:

Soups or broths are filling and extremely warming during the cold winter months. You can either prepare steaming hot vegetable soup or broth or chicken soup or bone breath. Broths and soups are fluids which can help you hydrated during winter while also boosting your immunity and protecting your from catching a cold or infection. Just make sure that their preparation is light and healthy.

Vanilla-almond steamer:

Now this is a toasty treat you all have been craving! All you need is some warm milk, cinnamon, vanilla and some almonds. This velvety winter drink is going to be your all time favourite! What’s more is that you can prepare it beforehand and have it when you’re ready for a warm treat for yourself.

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Fasting can improve overall health, study suggests

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Fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation.

Fasting can lead to improved health and provide protection against ageing-associated diseases, a recent study suggests.

According to the research, fasting affects circadian clocks in the liver and skeletal muscle, causing them to rewire their metabolism, which can ultimately lead to improved health and protection against ageing-associated diseases. The study was published recently in Cell Reports.

 

The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. And, while food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said lead author Paolo Sassone-Corsi.

“Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” Paolo asserted.

According to the researchers, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases.

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