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What does it mean to 'take charge of your health'? Set big goals and forget about them? No! Small and specific is the way to go.
What does it mean to ‘take charge of your health’? Set big goals and forget about them? No! Small and specific is the way to go.
Like most people, you may have set a fitness resolution for 2015. Rather than a vague “must improve health,” it helps to have a clear idea of what exactly you must do.
Take a holistic approach to health this year. Here are some specific ways to take charge of your health and feel better this year.
Easy to say, we know. Fitness is the number one casualty among all New Year resolutions that die an early death. If you find yourself procrastinating, why not try the 2 minute rule? Just get your gym clothes on and out of the door in 2 minutes.
You can also trick your brain using what behavioural psychologists call “implementation intentions” to bridge the gap between intentions and actual behaviour. Use if…then statements such as, “If the alarm rings at 6 AM, I will go to the gym”. Write down similar statements to trick your brain into processing intentions better.
Heart diseases, obesity, asthma, diabetes, depression, Alzheimer’s disease, faster ageing, and a host of other problems are directly linked to stress. This year, get your stress under control by practicing mindfulness meditation. Being mindful is about being aware of your thoughts and actions in the current moment, dropping all judgement. Here is how you can get started.
Hormonal disorders such as hypothyroidism and PCOS may remain undetected for several years unless you get tested. If you feel sluggish, tired, depressed, or find it difficult to lose weight, the underlying cause may be a hormonal disorder. Get an endocrine panel test this year to check if your hormone levels are within normal limits. If they aren’t, it is time to get treated and find relief from the symptoms.
Sarah Wilson, author of the best seller I Quit Sugar, says in her book, “We have a deep-rooted resistance to quitting sugar. We grew up with an emotional and physical attachment to it.”
Around the world, the No Sugar movement is gaining momentum and warning people about the threat that sugar poses to human health. Cutting sugar from your diet can make you look younger, lose weight, reverse prediabetes, and reduce sugar cravings.
Get a complete health check-up this year. A typical health check-up package at a hospital will include blood investigation, kidney function test, lipid profile, ECG, urine routine, chest x-ray, Pap smear, abdominal ultrasound, pelvic examination, and mammogram. If you’re over 60, also consult with an ophthalmologist, ENT specialist, dentist, and cardiologist.
Women are at a higher risk for heart attacks because they are less likely to experience atypical symptoms such as shortness of breath, cold sweat, dizziness, and weakness. Dr. Madhu Sreedharan, Cardiologist and Director of NIMS Heart Foundation, Trivandrum, cautions us not to neglect any of the symptoms and get to the hospital as soon as possible. Here are 10 suggestions for better heart health from the Harvard Medical School.
Make a deliberate attempt to shop healthy this year. Fill your shopping cart from the organic aisle. If you do not have access to a supermarket that carries organic food, why not try growing your own vegetables so you can enjoy pesticide-free produce. Cut down on processed food and drinks. Instead of snacks, buy fruits.
Being too strict about your diet can often backfire because you may end up losing all control and start bingeing. It is okay to give yourself an occasional treat. During festive occasions, rather than forcing yourself to stay away from sweets, eat tiny portions of your favourite ones.
Don’t neglect to take some time out for yourself. A monthly spa, a pedicure every couple of weeks, or even just curling up with a good book during the weekend can rejuvenate your spirits. Seek your family’s support to ensure that you are undisturbed during this time.
These little steps can and will help you have a healthy, happy and glorious 2015.
Pic of woman running via Shutterstock
Nisha Salim is a self-employed writer and a social media junkie. read more...
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UP Boards Topper Prachi Nigam was trolled on social media for her facial hair; our obsession with appearance is harsh on young minds.
Prachi Nigam’s photo has been doing the rounds on social media for the right reasons. Well, scratch that- I wish the above statement were true. This 15-year-old girl should ideally be revelling in her spectacular achievement of scoring a whopping 98.05% and topping her tenth-grade boards. But oddly enough, along with her marks, it’s something else that garners more attention – her facial hair.
While the trolls are driving themselves giddy by mocking this girl who hasn’t even completed her school yet, the ones who are taking her side are going one step ahead – they are sharing her photoshopped pictures, sans the facial hair, looking nothing less than a celebrity with captions saying – “Prachi Nigam, ten years later”.
Doctors have already diagnosed her with PCOD in their comments, based on photographic evidence. While we have names for people shamed for their weight – body shaming, for their skin colour- racism, for their age- age shaming, for being a female- sexism, this category of shaming where one faces criticism for their appearance has no name. With that, it also has zero shame attached to it.
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