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DASH Diet: Hypertension Eating Plan

June 15, 2021November 26, 2021Banhishikha RoyLeave a comment

Hypertension or high blood pressure has been on the rise in the US for the past 50 years. DASH stands for Dietary Approaches to Stop Hypertension. First introduced in 1997, it is a diet promoted by the National Institute of Health’s National Heart, Lung, and Blood Institute (NHLBI) for reducing blood pressure. Various organizations have ranked it as one of the “Best Overall Diets.” The DASH diet is a well-balanced, lifelong approach to healthy eating that was discovered in research funded by the National Institutes of Health (NIH) to determine the role of dietary eating patterns on blood pressure.

MANAGEMENT OF HYPERTENSION :

Initial management of hypertension uses a two-pronged approach, with emphasis on Pharmacotherapy and Non-pharmacotherapy. Non – pharmacological therapy (Lifestyle modifications) has an important role in both non-hypertensive & hypertensive individuals. Lifestyle modifications have the potential to prevent hypertension as well as to reduce BP and lower the risk of BP-related complications.

The following non-pharmacotherapeutic interventions:

NUTRITION :

The following Dietary changes are of paramount importance: Reduction of salt intake to an average of not more than 5 g per day (WHO, 2012), moderate fat intake, following the DASH diet plan (Dietary approaches to stop hypertension), the avoidance of a high alcohol intake, and restriction of energy intake appropriate to body needs.

What is the DASH Diet?

The DASH diet, or Dietary Approaches to Stop Hypertension, was developed through research funded by the National Heart, Lung, and Blood Institute. It is effective in lowering blood pressure and blood lipid levels, which ultimately reduces the risk for cardiovascular disease.

This diet plan emphasizes fruits, vegetables, whole grains, lean protein, low-fat dairy, and seeds, nuts, and legumes. It also recommends limiting sugary beverages, sweets, sodium, and red meats. The DASH diet is rich in magnesium, potassium, and calcium, which are protective against high blood pressure. DASH diet is rich in fruits, vegetables, and fat-free or low-fat dairy foods, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less salt and sodium, sweets, added sugars, and sugar-containing beverages, fats, and red meats. This diet helps to lower blood pressure and also has suitable effects on blood lipids.

Origin of DASH Diet

The DASH diet originated out of clinical studies by the National Institute of Health. These studies were designed to test which diets are best suited to reducing hypertension. The National Institute of Health examined three different diets in the clinical studies and then examined their results. The DASH diet is not necessarily a “diet” rather it is a way of eating that will promote long-term health. The USDA (U.S. Department of Agriculture) recommends the DASH diet as “an ideal eating plan for all Americans.”

The characteristics of the DASH diet:

Lower sodium intake

The DASH diet provides guidelines for your sodium and caloric intake. The standard DASH diet allows up to a maximum of 2300 mg of sodium per day and the low-sodium version of the DASH diet allows up to 1500 mg of sodium per day. The average American diet contains up to 3500 mg of sodium per day.

Increased vitamins and minerals

All your essential vitamins and minerals are provided on the DASH diet by the many fruits, vegetables, whole grains, and other whole foods that you are encouraged to eat on the diet. The diet also includes an ample supply of minerals like magnesium and potassium that help to lower or improve your blood pressure.

Increased good fats

Consuming a lot of good fats and minimizing bad fats is highly encouraged on the DASH diet. Saturated and Trans fats should be replaced with lean meats, omega-3’s from fish and seafood, low-fat dairy, nuts, and seeds. Good fats help to optimize our overall health by lowering bad cholesterol and increasing good cholesterol.

Increased fiber consumption

The DASH diet recommends increasing your fiber consumption by eating several servings of fruits, vegetables, and grains every day. This keeps you feeling full and helps to reduce blood pressure. High fiber consumption also helps to maintain good blood sugar levels and it also encourages weight loss.

Reduction of alcohol and caffeine

The DASH diet suggests limiting your intake of alcohol, soda, tea, and coffee because they offer no nutritional value, typically contain a lot of sugar and they can elevate blood pressure. This is an important lifestyle modification for reducing blood pressure. Alcohol raises blood pressure and also can harm vital organs like the liver, brain, and heart. For persons who consume alcohol, the recommendations are, that men should have no more than two alcoholic drinks per day and women no more than one drink per day as supported by the AHA 2006 scientific statement of hypertension management.

Customized sodium and caloric intake

In the same way that you can choose a 2300 mg/day or 1500 mg/day sodium intake DASH diet, you can also choose the most suitable caloric intake level for you

Photo by fcafotodigital from Pexel

Benefits of the DASH Diet

The DASH eating plan is effective for the prevention and management of hypertension. Hypertension is a clinical term for high blood pressure. Approximately 1 in 3 American adults have hypertension. This “silent killer,” which often lacks overt symptoms, can increase the risk for heart disease, stroke, kidney disease, and blindness.

Hypertension, a chronic disease, is treated with prescription medications. However, diet and lifestyle changes can significantly reduce blood pressure. Research shows that in some individuals, the DASH eating plan may reduce blood pressure as much or more than prescribed drugs. The DASH eating plan, in combination with a sodium-restricted diet (1500mg/day), can produce even greater results in lowering blood pressure.

The DASH diet is supportive of digestive health and decreases the risk of the development of colorectal cancer. This may be due to an increased level of fiber or higher consumption of dairy.

The DASH eating pattern support kidney health. Studies have shown that a DASH diet decreases the risk for urinary albumin excretion and protects against rapid decreases in glomerular filtration, both of which are indicators of decreasing kidney function. It is also protective against the development of kidney stones.

Researches on DASH DIET

Over the years several studies have proven that the DASH diet is not only effective for lowering blood pressure through diet but it is also effective in reducing the risk of cardiovascular disease, several types of cancers, stroke, heart disease, kidney stones, kidney disease, diabetes, heart failure, and many other diseases. The DASH diet has also been shown to promote weight loss and improve overall health.

Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a particular eating plan—called the DASH diet—and reducing the amount of sodium consumed lowers blood pressure. While each step alone lowers blood pressure, the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help to prevent the development of high blood pressure.

The DASH diet research findings, which tells about high blood pressure, and how to follow the DASH diet and reduce the number of sodium consumptions. The menus and recipes are for two levels of daily sodium consumption —2,400 milligrams (the upper limit of current recommendations by the Federal Government’s National High Blood. Pressure Education Program, or NHBPEP, and the amount used to figure food labels’ Nutrition Facts Daily Value) and 1,500 milligrams.

NUTRITIONAL RECOMMENDATION FOR DASH DIET

Dietary Approaches to Stop Hypertension (DASH) is an eating plan that originally lowers blood pressure but also is “heart-healthy” and lowers the risk of heart attack and stroke. This eating plan is for 1,800 calories per day. The DASH plan is high in fruits and vegetables, whole grains, low-fat dairy, and protein that are low in saturated fat and cholesterol. The plan also focuses on lowering salt intake to less than 2,300 milligrams (mg) per day. Even lower salt intake (1,500 mg per day) can lower blood pressure even more. Eating nutritious foods will help to control blood pressure. The DASH diet emphasizes fruits and vegetables, low-fat milk products, and whole grains. It is a Mediterranean diet full of nutrients that are good for your heart and good for your health.

DASH Diet means eating a variety of foods and food groups that research has shown can be beneficial to heart health while avoiding others, that are harmful.

Key components include the following:

Fruits and vegetables
Whole grains
Nuts, seeds, and legumes
Lean protein—fish and poultry are emphasized, while red and processed meat consumption is limited
Low-fat or fat-free dairy
Avoidance of sugar-sweetened beverages
Low sodium—when kept under 2,300 mg daily the diet is even more helpful with blood pressure, which can drop even lower with less than 1,500 mg daily sodium intake
Higher levels of dietary nutrients like potassium, magnesium, calcium, and fiber
Lower levels of saturated fats, trans fats, and cholesterol
Increased the fiber intake slowly, so that people can avoid becoming gassy or bloated.
Keep food allergies and intolerances (e.g., lactose intolerance) in mind as you tailor this diet to individual needs.
For example, most DASH diet guides don’t cover avocados. Some foods are may not be the best choice for their category. For example, pretzels are grains but don’t have a lot of fiber or nutrients.

DOES THE DASH DIET WORK?

The DASH diet has shown several benefits. It lowers blood pressure (systolic and diastolic) for people with hypertension, and also for people who have blood pressures in the normal range, whether or not they lower their sodium intake. Reductions in pressures occur within one week and keep dropping if sodium restriction is ongoing.

The DASH diet reduces the risk of sudden cardiac death on the order of approximately a 13% decrease in 10-year Framingham CVD risk. It is helpful with weight loss, it lowers hsCRP levels relative to usual diets (comparably to other healthy diets), and it also offers therapeutic benefit for a wide range of other clinical conditions, including the following:

Abnormal lipids
Cerebrovascular disease
Heart failure
Colon and rectal cancer chemoprevention
Insulin resistance and diabetes
Urolithiasis (kidney stones)
Gout
Kidney disease

OTHER LIFESTYLE CHANGES

WEIGHT REDUCTION:

The prevention and correction of overweight/obesity is a prudent way of reducing the risk of hypertension and indirectly coronary heart disease. The greater the weight loss, the greater the reduction in blood pressure. Meal patterns that rely heavily on processed foods containing more fats, sugar, and sodium, lead to steady weight gain and high BP.

QUIT SMOKING :

Smoking is a major risk factor leading to HTN and heart disease. Nicotine and Carbon monoxide present in smoke damages heart & blood vessels. Smoking also increases blood viscosity, clot formation and speeds up the process of hardening of the arteries. In patients with coronary heart disease, smoking cessation is associated with a 36% reduction in the risk of all-cause mortality.

PHYSICAL ACTIVITY :

The role of physical activity in the treatment of hypertension is well known. Regular physical activity enhances the sense of well-being, improves functional health status, & reduces the risk of cardiovascular disease and mortality.

EXERCISE:

Researches showed that exercise incorporated lifestyle intervention can result in significantly better BP control among patients taking Pharmacotherapy for Hypertension. 30-45 minutes of moderate level activity on most days of the week can lose/maintain weight & helps to lower Blood pressure.

YOGA/ MEDITATION :

Yoga is a beneficial multifunctional therapeutic modality in the treatment of a variety of psychological and medical conditions such as depression, anxiety, post-traumatic stress disorder, hypertension, cardiovascular diseases, and COPD. Meditation helps to calm the body and soul and relaxation techniques such as massaging relieve stress. It might be that a reduction in stress and stimulation of the body might impart physiological benefits, says the American Heart Association.

CONCLUSION :

In conclusion, Hypertension is a major risk factor and a powerful predictor of cardiovascular morbidity and mortality. The main thrust of primary prevention of hypertension includes a sustained effort on lifestyle modifications. Established nutrition recommendations are proven to help reduce blood pressure in general populations. Thus, decrease the load of chronic diseases such as cardiovascular, cerebrovascular, and renal which are associated with hypertension. It encourages you to take a diet rich in potassium, calcium, and magnesium and reduce your intake of sodium in your diet.

DASH diet is rich in vegetables, whole grains, fruits, fish, meat, poultry, nuts, beans, and low-fat dairy products. The diet helps you to reduce your systolic blood pressure by 8 mmHg and diastolic blood pressure by 3 mmHg, which could make a lot of difference in reducing morbidity and mortality in hypertensive patients. DASH diet also prevents osteoporosis, cancer, heart disease, stroke, and diabetes as it has a high quotient of antioxidant-rich food.

Are you choosing your calories wisely?

June 30, 2020February 2, 2021Meenu Agarwal2 Comments

A calorie is the unit of energy. It is the fuel that your body needs. Your body requires three different macronutrients – carbohydrates, protein, fat. 1 gram of carbohydrate will give 4kcal, 1 gram of protein will give 4kcal and 1 gram of fat will give 9kcal
Let’s take a simple comparison between two most common items and try to find out answer to this question. Here, I am comparing an apple and a can of soda. An apple (1 nos) gives me approximately 50 kcal and surprisingly a can of soda will also roughly give me 45 kcal. Not much of a difference between the two of them, right? Does that mean all the calories are the same? Many people believe in this quote that “A calorie is a calorie” and it doesn’t matter if you consume a fruit or a can of soda.
Living in an obesogenic environment where food is just one click away, each one of us are somewhat influenced by the environment to consume more palatable foods which are ultimately high in fats, sugars and salt. Taking the above example, if given a choice to quench one’s hunger and sugar craving, majority of the people will still opt for a can of soda and not a fresh fruit.
Here is where the concept of quality calories vs empty calories comes into the picture. Fruits are usually low in calories but they are high in fibre, vitamins and minerals which serves as a major source of antioxidant in our body. The calories might be low, but it is nutritionally balanced and apart from just giving energy, it serves many other functions. On the other hand, calories coming from a can of soda will be termed as “empty calories”. They only contain added sugar and additives to make the food more palatable. A can of soda alsolacks nutrients and make the calories “empty” because it serves no benefits to the human body. An empty calorie will contribute nowhere to your nutrition and can also deplete the nutrition stores in your body. Empty calories have a lower satiety index also, so they make you feel less satisfied and hungrier every time you consume it.
Some examples of empty calories: All types of processed foods like pizza, pasta, burgers, bacon, carbonated beverages and sugar sweetened beverages. Some examples of Quality calories: fresh fruits and vegetables, whole grains like oats, bajra, jowar, pulses and legumes, lean meat and free fat milk.
So, the next time when you make the decision look at the overall nutrition of the product and not just the calories. Look for a longer run and sustainability whenever you choose!

Pre- Exercise nutritrion

June 27, 2020January 18, 2021Meenu Agarwal1 Comment

INTRODUCTION.
Optimal performance during workout requires precise consideration of nutrient consumption. The most favorable dietary intervention is the one that can enhance and sustain carbohydrate (CHO) reserves (muscle and liver glycogen) for high-intensity workout. Consuming a meal in the preceding hour can help in maximizing glycogen stores and influences its utilization in the course of workout. The timing of the meal and its composition is essential in regulating the metabolism of the body.

WHY IS PRE – EXERCISE NUTRITION IMPORTANT?
Pre-exercise nutrition comes with a simple aim of “PERFORMING BETTER AND RECOVERING FASTER”. It helps you sustain your energy levels for long, reduces or muscle soreness post-performance, prevents low blood sugar, minimizes hunger pangs, avoids stomach aches, bloating and increases the overall performance.

ROLE OF MACRONUTRIENTS – CARBS, PROTEIN AND FAT.

The term “Macronutrient” refers to the nutrients that are required by our body in larger amounts and perform various physiological functions to maintain health.

NEVER SKIP YOUR FUEL: CARBOHYDRATE:
Your car needs fuel (petrol/diesel) to run efficiently, similarly, your body needs carbohydrates for engaging in any kind of physical activity. The major function of carbohydrates is to provide energy and it is the key fuel for muscle and brain. The glycogen stores in muscle are limited. Depletion in glycogen stores can lead to a feeling of tiredness, fatigue and there is lack of energy. Choose complex carbohydrates over simple and include sources like whole grains, brown/wheat bread, low-fat dairy products, and fruits. The amount of carbohydrate one needs depends on the frequency, type, and duration of physical activity.

POWER YOUR MUSCLES – PROTEIN:
The proper growth and development of tissues, cells, and muscles occur with the help of protein. Consuming adequate protein pre-exercise reduces muscle damage, muscle soreness, and supports better recovery. It is important to include lean sources of proteins like lean meats, low-fat dairy products, eggs, egg whites, and plant-based protein sources like beans, legumes, and soy.

ADD IN A LITTLE AMOUNT OF HEALTHY FAT:
Moderate amounts of fat in your meals will make no harm. After carbohydrates when the glycogen stores are depleted the body uses fats as an alternative energy source. The type of fat consumed is most important. Replace saturated fats with unsaturated ones and include healthy fats like avocados, nuts, and oilseeds, nut butter, olive oil, etc. Consuming anything in excess will have a negative side so keep a check on your portion size.

HYDRATION:
Water intake is extremely essential for the body to function properly. Water helps in regulating the body temperature and enhances the nutrient transport system. Water also lubricates the joints. Ideally, the water consumption varies for each individual however the factors assessed are common- heat, humidity, sweat rate and time of workout. For every pound lost during a workout, about sixteen to twenty-five ounces of water should be consumed. If your water intake is less, it can put your body into a state of dehydration which leads to fatigue, muscle cramping and in extreme cases loss of consciousness.

TIMING YOUR PRE-WORKOUT MEAL:
It is advisable to consume your meals (breakfast, lunch and dinner) 2-3 hours before exercise and a small snack 30 mins before exercise.

CONCLUSION:
A diet containing carbohydrates meets the demands of the workout, and healthy fats reinforce physical activity and competition. To attain peak performance, all sports persons should eat regular meals and snacks. In addition to it proper meal timings, hydration and quality of meal can make up for a perfect pre exercise diet.

Why Stretching is important for your Body

May 19, 2020February 4, 2021Meenu AgarwalLeave a comment

Whether you are a fitness enthusiast or someone who loves to exercise the brain more than the body, one of the most important things to do is to recognize the importance of stretching as an everyday activity.

Stretching regularly immensely benefits your joints and your muscles keeping them flexible and strong.

Flexibility being an important aspect of fitness is achieved best by including stretching in your fitness regimen.

WHY IS STRETCHING NECESSARY BEFORE EXERCISING

Stretching is the first step before you begin any workout. It prepares your body for the exercise routine, be it Yoga or athletics. It helps us prep our body for the action.

Stretching gives your joints the freedom to use their entire range of movement. The flexibility you achieve through stretching gives you freedom from restricting certain movements, or motions, and allows you to test the limits of your joints or muscles.

BENEFITS OF STRETCHING

HELPS YOU IN ANY PHYSICAL ACTIVITY:

Be it an athletic activity or your everyday routine, stretching is the warm-up your body needs to ease itself into any movement.

The first thing you do on waking up is to stretch yourself. This helps get rid of any stiffness you might experience upon waking and also increases the blood flow. You could say stretching awakens your muscles and joints to help them get you started!

TIPS:

*For relieving stiffness in your legs or feet:

1) Sit on the bed with your legs in front of you and your hands straight behind you, supporting you.

2) Stretch your feet by pointing the toes outwards and inwards for a few times.

3) Next, rotate your toes clockwise and anti-clockwise.

*For relieving stiffness in back:

1) Lie on the bed without your pillow and place your hands by your sides. Bend your knees with your feet flat on the bed.

2) Slowly, lift your torso with your head still on the bed so that your chest, torso, and your thighs are in a line, your feet firmly on the bed, and your hands flat on the bed, supporting you. Breathe easy for a few seconds and come back with your back on the bed. Do it twice, as slowly as possible. Do not hurry.

3) Finally, lie on your back with your legs stretched in front of you, the way you sleep, and focus on your breathing. This exercise gives relief from back pain, neck pain, and opens up the chest.

HELPS IMPROVE YOUR POSTURE AND GIVES RELIEF FROM BACK PAIN:

A correct posture is necessary for the proper functioning of our body, for maintaining our balance and keeping the back pain-free.

TIPS:

*To help improve your posture and strengthen your spine:

1) Get down on all fours, like a cat. Place the knees slightly apart. Breathe in and push your torso towards the floor so that your spine is arched. Turn your head up and look at the ceiling.

2) Inhale and exhale thrice before straightening the spine.

3) Next, breathe in and turn your head down to look at the floor and your back arched upwards towards the ceiling, like a cat when it stretches its body. Inhale and exhale thrice before returning to the normal position.

This gentle stretching exercise works on the spine improves your posture and gives relief from neck and back pain.

CALMS AN ANXIOUS MIND:

To find relief from anxiety, the first thing you need to do is to breathe deeply. Stretching helps you focus on your breathing as you exercise your body. This gives your mind a moment away from anxiety by helping you focus on breathing and being mindful of the moment.

Stress affects the way we carry ourselves. Our muscles tend to get tensed and this results in aches and pains. Stretching gently helps the muscles in reducing the tension in those areas.

TIPS:

*To ease the tension buildup in your neck and shoulders:

1).Turn your head up and then bend down a few times. Bend your neck side to side a few times, slowly and gently, without jerking the neck.

2).Rotate your shoulders clockwise and anti-clockwise a few times.

3) Push your shoulders to the back and your chest to the front for a few seconds and come back to the same position. These stretching exercises relieve tension in the shoulders and neck and help you calm down, too.

Pedal towards Healthy Lifestyle

June 1, 2019January 13, 2021Meenu AgarwalLeave a comment

United Nations has assigned 3rd June as World Bicycle Day, to promote the benefits of health, better environment and sustainable development. This year choose to celebrate this day for the betterment of your health and do your bit towards our planet, Earth.

Generally most of us learn to bike at a very young age, but do not pursue this hobby for a long time. Let’s make bicycles our companion and make it a habit in our day to day life as much as possible. This will benefit you in protection from serious diseases such as stroke, heart attack, some cancers, depression, diabetes, obesity and arthritis.
Riding a bike is not only healthy but also fun for all ages.

Cycling for health and fitness

It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:
Low impact – it causes less strain and injuries than most other forms of exercise
A good muscle workout – cycling uses all of the major muscle groups as you pedal
Easy – unlike some other sports, cycling does not require high levels of physical skill
Good for strength and stamina

As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout
The health benefits of regular cycling include: increased cardiovascular fitness, increased muscle strength and flexibility, improved joint mobility and decreased stress levels. It also improves posture and coordination, strengthens bones and decreases body fat levels. Cycling is also a good factor for reduced anxiety and depression. This habit once cultivated is going to a blessing factor in life.

Cycling in Kuala Lumpur
Get to know the real Malaysia with original bike tours from Mike Bikes. Mike Bikes arranges for bicycle guided tours where you are taken to landmark places of KL, the tour is filled with fun, excitement, culture and a lot of cycling. Learn about the city’s history and choose a tour based on your convenience of day and night. Hop on the orange bike and smile towards a fun filled healthy activity.

Source: Mike Bikes
Some of the other local guides are Bike with Elena or KL by Bicycle, these guides are designed for families and experienced cyclists. KL is rich with beautiful parks too, which make it an amazing place to enjoy a ride: Perdana Botanical Gardens, Desa Park City Central Park, Shah Alam National Botanical Park, Bukit Kiara Park @ TTDI and many more. In most of the parks you can rent a bikes which are in good condition and available economically.
If cycling outdoors is not feasible for you, you can always try stationary bike at the gym/home or take some spinning classes. Spinning classes are done in group and these are fun, energetic and filled with some great music.
Some of the spin classes in Kl are: Aloha Cycle Club, Peak Fitness, Cycology, and Fly Cycle. This is a more intense version of stationary bike and leads to a full body workout.

Source: Aloha Cycles
Spinning classes are for everyone, and there’s no faster way to burn over 600 calories in less than an hour – and it’s all as easy as riding a bike.
Cycling outdoor or indoor will lead to a fitter you, choose your option and adapt this lifestyle today.

Watch my Interview on Salam Namaste Singapore

March 29, 2018February 3, 2021Meenu AgarwalLeave a comment

What is the definition of a healthy diet?

June 13, 2016February 2, 2021Meenu AgarwalLeave a comment

Pretty Simple – Mix of proteins, carbohydrates, and fats, plus enough vitamins and minerals for optimal health. Science says that some of the food choices within these categories are better than others.

Are there foods you never should eat? Nothing really. If you crave an ice cream sundae occasionally, have a small one. But don’t make it a daily event. Set off the samosas at parties with healthier snacks at home. Healthy eating making right food choice most of the time.

Nutrition scientists have compiled the following list of foods you should keep to a minimum. Research suggests that eating these foods regularly can create the onset of life-threatening illnesses such as heart disease, high blood pressure, diabetes, and even some cancers.

White carbohydrates. Bread, pasta, rice, cookies, cake — are best had in the whole-grain versions.
Added sugar. Irrespective of Whether it’s white granulated sugar, brown sugar, high- fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is pure carbohydrate. When we are eating a lot of sugar you are filling up on empty calories, causing our blood sugar to rise and fall like a roller coaster.

Research has proven that soft drinks and other sugar-sweetened beverages are the primary source of added sugar in all our diets and a major contributor to weight gain.

Dairy fat. Ice cream, whole milk, and cheese are full of saturated fat and some naturally occurring trans-fat and therefore can increase the risk of the health problems, notably heart disease. The healthiest milk and milk products are low-fat versions, such as skim milk, milk with 1% fat and reduced-fat cheeses.

Baked sweets. Cookies, snack cakes, doughnuts, pastries, and many other treats are so tempting and we can’t but hog on them, but these commercially prepared versions are packed with processed carbohydrates, added sugar, unhealthy fats, and salt.

Dietary guidelines and the American Heart Association recommend reducing sodium to 1,500 mg per day and not exceeding 2,300 mg per day. But most of us get 1½ teaspoons (or 8,500 mg) of salt daily. That translates to about 3,400 mg of daily sodium. Our body needs a certain amount of sodium, but too much can increase blood pressure and the risk of heart disease and stroke.

Time to understand the complications of belly fat, stubborn tummies and pot bellies.

June 13, 2016February 2, 2021Meenu AgarwalLeave a comment

Are you struggling with Round or stubborn tummies. It’s time to take measures to reduce it or else risk metabolic complications, increased risk of cardiovascular disease and type-2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Belly fat lies deep inside the abdomen and is very stubborn in nature having been deposited for a long period of time.

Just do the simple measurement of your waistline and find out where you are. The higher the number, the greater the danger your tummy poses to your health.
• For women, a waist measurement of 35 inches or more is cause for concern.
• For men, a waist measurement of 40 inches or more could spell trouble.

The researchers say that normal-weight adults with central obesity are at two times the risk of dying earlier than individuals who are either obese or overweight. Based on the study results, the researchers have stressed the importance of adopting an active lifestyle and eating the right diet to prevent fat from accumulating around the belly.

Abdominal fats or stubborn tummies can be controlled through a mix of moderate exercise and proper dietary control. Daily physical activity of 30 to 60 minutes is a must along with correct diet. As a thumb rule, reduce fruit juice and carbonated drinks, take in complex carbs, green vegetables and reduce sugar in take.

Food n Wellness, provides wellness solutions for managing the problem with correct diet prescription and exercise routines tailor made for you. It’s time to be conscious and start taking measures to control our body or else the doctor takes charge of our bodies.

Obesity worldwide

June 13, 2016February 2, 2021Meenu AgarwalLeave a comment

Worldwide obesity has more than doubled since 1980. In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 600 million were obese. 39% of adults aged 18 years and over were overweight in 2014, and 13% were obese. Most of the world’s population live in countries where overweight and obesity kills more people than underweight. 42 million children under the age of 5 were overweight or obese in 2013.

9 out of 10 people with newly diagnosed type 2 diabetes are overweight. If you are overweight, losing some weight could help you better manage your diabetes.Obesity is preventable.

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories spent.

Are we among the above or some of our near and dear ones among the above. If yes, then what are we doing about it. It is good to be busy, but it is a not a great idea to be busy now and regret later in life. The diseases that come with being overweight are irreversible. No amount of money can get us back to our old healthier self.

It is high time for us to become aware of if we are within the healthy weight zone or, overweight. Overweight and obesity are both extremely dangerous and lead to some serious health issues like

· High blood pressure (Hypertension)
· High Cholesterol or high levels of triglycerides (Dyslipidemia)
· Type 2 diabetes
· Coronary heart disease
· Stroke
· Osteoarthritis (a breakdown of cartilage and bone within a joint)
· Sleep apnea and breathing problems
· Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
· Low quality of life
· Mental illness such as clinical depression, anxiety, and other mental disorders.
· Body pain and difficulty with physical functioning.

We all have either made half- hearted attempts to bring our body weight within the healthy zone or a minimum risk zone, with various degree of success. It is not a great idea not to care about our body, as we risk taking body into a critical ailment zone. If we don’t take care of it or even start thinking of now, we may land up some of above ailments and then taking medical treatment or a starvation – diet treatment.
None of these 2 options are great for us, as we will be forced to accept change in our lifestyles.
Food and Wellness works with clients to be able to understand the root causes of excess weight and customizes diet plans providing the best achievable solution over a reasonable time span. Its time for specialised health care for your body as each of us are unique. What works for me may not work for others.

Tag: Fitness

DASH Diet: Hypertension Eating Plan

MANAGEMENT OF HYPERTENSION :