Health and Wellness Magazine Edition 5

EDITION

5

Health and Wellness

CONTENTS HEALTH & WELLNESS MAGAZINE

07 03 HOW HEALTHY IS THE INDIAN HEART?

04 BALANCED DIET Body the nutrients it needs to function correctly

TOBACCO- FREE Special efforts to avoid tobacco

09 DEALING WITH STRESS Responsibilities to deal with

11 MINT, LIME AND GINGER SPLASH A non - alcoholic beverage

12 EKINCARE AND CARE MANAGEMENT PROGRAMS

How healthy is the Indian Heart?

High Blood Pressure Suboptimal blood pressure Low fruit and vegetable intake

India

accounts for 60% of the heart disease patients.

Tobacco use High cholesterol Indoor smoke from solid fuels Physical Inactive

2015

69 MILLION

Overweight and Obesity

2030

101 MILLION

Age > 60 year s

Death (% of total) I

0

I

2

Number of Diabetic cases in India is expected to grow 2X by 2030

< 60 year s

Alcohol use

I

I

I

4

6

I

8

10 India has a significant burden of Thyroid Disease.

Chief NCD risk factors and their contribution to the disease burden in India.

42

Per Swiss Re risk research

million Indians

suffer from Thyroid disorder.

20

million women

10 and almost

million men

In India are obese, leading to a host of other ailments.

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India has

11.2%

of the worldâ&#x20AC;&#x2122;s total smokers.

More than one in 10 deaths globally are caused by smoking.

WHAT IS A

BALANCED DIET?

A

balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:

B A L A N C E D

D I E T

Fresh Vegetables

Fruits

Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. Theyâ&#x20AC;&#x2122;re fresher and provide the most nutrients.

Fruits are high in sugar that is natural, so fruit can still be a better choice for you than other foods with added sugar.People who are watching their carbohydrate intake may reach for fruits such as melons and avocados.

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Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.

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BALANCED DIET

Proteins

Whole grains

Refined white flour has poor nutritional value because the hull of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grainâ&#x20AC;&#x2122;s nutrition lies.

Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and pastas to whole-grain products.

Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal.

Dairy

Oils

Dairy products provide calcium, vitamin D, and other essential nutrients. However, theyâ&#x20AC;&#x2122;re also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plantbased milks, such as those made from flaxseed, almonds, or soy are typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.

Oils should be used sparingly. Opt for lowfat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet.

Avoid deep-fried foods because they contain many empty calories.

stay, he alt h y a n d s t ron ger Pages 5

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Why should I be active?

Lifelong physical activity, such as a brisk walk for as little as 30 minutes a day, is important for: • Preventing heart disease • Lowering your risk of high blood pressure, diabetes and stroke

D

id you know that being physically inactive increases your risk of heart disease and stroke by 50%?

• Helping to fight the battle to quit smoking • Aiding cardiac rehabilitation • Establishing good heart healthy habits in children • Building stronger immunity

Your heart is a muscle and needs exercise to help keep it fit so that it can pump blood efficiently around your body. Without regular physical activity, the body slowly loses its strength, stamina and ability to function well.

• Reducing blood pressure in people who already have high blood pressure • Helping to reduce stress, tension, depression and anxiety • Helping to control weight • Improving overall health and wellbeing, prolonging your optimal health.

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Staying tobacco-free over holidays The first few weeks after quitting smoking can be hard for anyone. And staying away from smoking may be extra tough during a holiday season, when stress and the temptation to overindulge are often worse. Some special efforts can help you celebrate the holidays without giving in to the urge to smoke. Many of these ideas can also help throughout the year.

Be a host

Donâ&#x20AC;&#x2122;t overdo it

Avoid Alcohol

_________

_________

__________

Consider hosting the family dinner to keep yourself busy. Shopping and cooking will certainly take up a lot of your time.

Without smoking, you might be inclined to go overboard with the holiday feasting. If you do overdo it, forgive yourself. Remember, next year it wonâ&#x20AC;&#x2122;t be as hard.

This will curb the urge to light up when drinking and can also help keep off extra pounds.

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Nibble on low-calorie foods

Stretch out meals

Avoid spicy and sugary foods

_________

__________

________

Low-calorie foods such as carrot sticks, apples, and other healthy snacks, can help satisfy your need for crunch.

Eat slowly and pause between bites to make a meal more satisfying. For dessert, grab an orange or tangerine, or some nuts.

Spicy and sugary foods tend to make people crave cigarettes more.

Keep busy at parties

Cope with frustration

Treat yourself to something special

__________

__________

___________

Playing bartender, serving snacks, and meeting guests will help keep your mind off smoking. If the urge to smoke presents itself, put something in your hand other than a cigarette. A bartender’s mixing straw is a perfect substitute.

When you feel you’re about to lose control, stop and think. Take hold of yourself and start talking with someone in line next to you, or start looking at what you brought with you.

Celebrate staying quit. Think about buying yourself that special something you’ve been wanting.

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D E A L I N G

W I T H

S T R E S S IT MAY SEEM Like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of managing stress.

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Avoid Caffeine, Alcohol and Nicotine - Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities.

Therefore using alcohol as a way to alleviate stress is not ultimately helpful.

Learn to say ‘No’ - A common cause of stress is having too much to do and too little time in which to do it. Learning to say no to additional or unimportant requests will help to reduce your level of stress and improve self confidence.

Indulge in Physical Activity - Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body

Rest if you are ill - If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.

Get more sleep - A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.

Try relaxation techniques - Each day, try to relax with a stress reduction technique. There are many tried and tested ways to reduce stress so try a few and see what works best for you.

Talk to someone - Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.

Keep a stress dairy - Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which cause you to become stressed.

Take control - Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning to find solutions to your problems will help you feel more in control thereby lowering your levels of stress.

Manage your time - At times, we all feel overburdened by our ‘To-do” list and this is a common cause of stress. Accept that you can not do everything at once and start to prioritize and diarise your tasks.

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Quick & Easy

Mint, Lime and Ginger

Serving : 4 people

A non-alcoholic cocktail There are various reasons to put a few non-alcoholic recipes in your recipe book. Sometimes itâ&#x20AC;&#x2122;s just too early in the day for a cocktail, or you are probably cutting back.

INGREDIENTS

INSTRUCTION 1.

Combine chopped ginger, mint and honey in medium bowl

2. Add boiling water and let steep for 30 minutes to bring out all the essential oils 3.

With a cloth strainer, strain the liquid into a container that will hold 4 cups. While doing this take a spoon and press the ingredients into the strainer to extract all the flavors

Add fresh lime juice (make sure the limes feel soft 4. and not hard when purchasing them to ensure they are nice and juicy) and enough chilled sparkling water to make 4 cups of liquid in total

1/3

cup fresh ginger mixed

1/2

cup washed and fresh mint leaves packed and chopped

1/2

cup honey (according to taste preference)

1/3

cup fresh lime juice or lemon or both!

1 1/2

cups sparkling mineral water or soda water ice cubes

Stir gently, you donâ&#x20AC;&#x2122;t want to break all the bubbles 5.

6.

Fill glasses with ice cubes Add your non-alcoholic cocktail mixture

7.

Garnish with fresh mint leaves and/or lime or lemon slices, being sure the oil of the lime is twisted into 8. the drink

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Fresh mint leaves for garnish

About eKincareâ&#x20AC;&#x2122;s Care Management Programs

An end - to - end integrated healthcare system for companies that value healthy employees; eKincare offers the below Care Management Programs

Weight Management Reach your weight goals with guidance from expert nutritionists and trainers. Maintain a healthy lifestyle with personalized diet planning and fun physical activity regime.

Smoking Cessation Never give up giving up. Opt for the intensive care of specialists to assist you effectively quit smoking with proven methods.

Diabetes Care Fight diabetes to live healthier, longer and more fulfilled lives under the continuous guidance from experts for your complete wellbeing.

Manage Blood Pressure Take the assistance of highly trained medical professionals in making suitable lifestyle and dietary modifications to manage your blood pressure levels.

To know more call: 8824885885 write us at: info@ekincare.com

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