Most of us structure our days around comfort and rest. But what we fail to see is that these lifestyle choices pose a major threat to our health.
From choosing fast food over home-cooked meals and a sedentary lifestyle instead of an active lifestyle, we have created a host of new problems that are popularly called “lifestyle”. disturbances”. According to a 2014 WHO report, nearly 26% of Indians between 30 and 70 years are likely to succumb to lifestyle disorders such as diabetes and heart disease.
If you’ve already been diagnosed with any of these diseases, don’t be discouraged. The good news is that they can be managed – and sometimes reversed – by making better choices about how to lead your life. Not sure how? Our experts offer some helpful suggestions.
Polycystic Ovarian Syndrome (PCOS)
Estimated to affect a fifth of Indian women, PCOS is a hormonal imbalance characterized by small cysts on the ovary. If left untreated, it can cause serious health problems such as diabetes and heart disease.
The best diet tips: Although the cause of PCOS remains unclear, indicates that the body is producing too much estrogen, which slows down the body’s metabolic rate. To counter this, Senior Fitness Coach, Surabhi Srivastavasuggests including negative calorie foods like cucumbers, carrots and dates, along with foods that increase metabolism in your daily diet.
Best workout tips: Weight management plays an important role in managing PCOS, so stick to an exercise regimen for weight loss. Senior Physical Coach, Saravanan Hariram recommends a 30-45 minute training schedule, 5-7 days a week. This should include 4-5 days of cardio (walking, cycling, cross-training) and 2 days of strength training (bodyweight training, lifting weights).
Yoga can also help women with PCOS. Senior Yoga Coach, Pragya Bhatt, suggests starting with two sets of 10 Surya Namaskars plus 10 minutes of pranayama it is ayoulom-Vilom (alternate nasal breathing exercises). Also try relaxing poses that de-stress the endocrine glands. Butterfly asana (Titli) is a good option.
Butterfly (Titli) Asana
- Sitting in the lotus position, bend your knees. Let the soles of your feet touch each other.
- Take a long, deep breathand as you exhale, push your knees towards the floor with your hands.
- bring them back while inhaling. Repeat this beating motion for two minutes.
Insulin, a hormone produced in the pancreas, is responsible for maintaining the body’s blood sugar levels. In type 2 diabetes, the body either does not produce enough insulin or is unable to use it effectively. This causes the body’s blood sugar levels to rise and can lead to irreparable damage.
The best diet tips: Since diabetes is all about regulating the body’s blood sugar levels, it’s important to eat a balanced diet. Stick to foods that high in fiber and low in sugar.
Best workout tips: According to Surabhi, a 30-minute session fast walk twice a day is adequate! If you want to push your limits, Saravanan suggests moderate-intensity cardio and strength training for 30 minutes to an hour, 5 days a week. Yoga poses that involve twisting and reclining, like Marichyasana or Dhanur asana are ideal for getting the pancreas moving, recommends Pragya.
During exercise, remember to keep some sweets or glucose around, for precautionary measures. Eat a glucose-rich snack – any fruit is a good choice. (Saravanan says that while chiku It is generally not recommended for diabetic patients, it is okay to eat it before a training session.) It is also important to monitor your insulin levels before and after each training session.
While the body needs a certain amount of cholesterol to function, excessively high levels of this fatty substance in the blood increase the risk of health complications.
The best diet tips: ONE low-fat diet, including high-fiber foods such as brown rice, fruits and vegetables can help lower cholesterol. Unsaturated fats – found in salmon, nuts and olive oil – contain “good cholesterol” that the body needs.
Best workout tips: 45-60 minutes of exercise 5 days a week is recommended for cholesterol patients. Surabhi advises a minimum of 10,000 steps daily, along with half an hour of cardio and weight training in the gym. Meditation is also a good option, she says. Alternatively, for the body to generate enough heat to metabolize toxins, Pragya suggests up to 50 Surya Namaskars one day.
The heart is a pumping organ, and the pressure exerted by circulating blood on the walls of blood vessels is called blood pressure (BP). Due to lack of activity and stress, there are times when too much or too little blood reaches the heart, causing it to pump harder – or slower – than necessary.
The best diet tips: If you suffer from high blood pressure, stick to a low-sodium diet. People with low BP should include more salt in their diet.
Best workout tips: Exercise and meditation are the best way to get your heart rate up to a moderate level and regulate your blood pressure. Saravanan recommends low-to-moderate strength and aerobic exercise, with sessions of 45 to 60 minutes, five days a week. When it comes to strength training, he suggests keeping the intensity limited to low or moderate, increasing the number of repetitions to 10-15. A gradual warm-up and cool-down lasting at least 10 minutes each is required.
For BP patients who enjoy yoga, Pragya advises Surya Namaskar, but cautions against doing more than 3-4 sets a day. Pranayam is the best breathing technique; refrain from Kapalbhati (rapid inhalation and exhalation) entirely. You can also try forward bending poses like Janu Sirsasana (Head to Knee Pose) and Paschimottanasana (Seated Forward Bending Pose).
Janu Sirsasana Asana
- Sit with your legs extended in front of you.
- Inhale as you bend your right knee and place your right foot against your left inner thigh. Exhale as you let your right knee rest on (or towards) the floor.
- Flex your left foot and as you exhale, lean forward from your hips and try to hold your foot or ankle. If you can’t get that far, hold on where you can. Stay in the pose for 5 to 10 seconds; inhale as you straighten up.
Remember not to make rapid changes in positions during the exercise. For example, if you want to move from lying to sitting, or from sitting to standing, do it slowly to avoid a sudden drop in blood pressure.
This condition, characterized by bulging and twisted veins, is caused when excessive pressure cuts off circulation in the lower part of the body, causing blood to pool in the veins. People who are overweight or who remain seated for a long time can suffer from this problem.
The best diet tips: A diet rich in fiber, Vitamin C and a flavonoid compound called Rutin is excellent for this condition. Rutin can be found in rajgira (Amaranth), unpeeled apples and figs.
Best workout tips: Surabhi says that ankle and toe movement, done while you are sitting throughout the day, is the best way to prevent varicose veins. Viparita Karani (Upside-Down) asana is also highly recommended. For yoga beginners, Pragya suggests practicing the pose in an Iyengar yoga class, using props.
Viparita Karani Asana
- Sit facing an open wall.
- As you exhale, gently lie on your back and roll over so that the backs of your legs are pressed against the wall and the bottoms of your feet are facing up.
- Your body should be at an approximate 90 degree angle. (If you’re uncomfortable, slide a prop under your hips.)
- Let your hands rest on your stomach or by your side, palms facing up. Close your eyes and breathe deeply through your nose for 5 to 15 minutes.
- To get out of this position, push your feet against the wall and slightly lift your hips. Gently roll to one side, stay there for a few seconds before returning to a sitting position.
While all of these exercise and diet tips can help you better manage any lifestyle disorders, consult your doctor before trying them and also for any medication your condition may require.
Making changes to your lifestyle is the best way to control or overcome any of these disorders. Our experts can customize diet and fitness advice for your condition. Click here to learn more
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