For busy professionals who are used to juggling different activities along with a hectic full-time job, staying fit can be a challenge. This is essentially due to a lack of consistency in sticking to a good fitness and diet plan. Here are some smart suggestions on how you can stay healthy even when you are busy.
5 Diet and Fitness Tips for Busy People
Integrate Activity into Your Everyday Life
Vigorous exercise is important. However, if your hectic schedule leaves you with no time to hit the gym, you can try integrating some activity in the course of the day for increasing your productivity and staying fit.
Take a walk when you are conversing on the phone.
Instead of the lift, take the stairs.
Take short breaks and step away from workstation.
Workouts at home, such as sit-ups, push-ups, crunches, lunges and squats, keep you in shape.
Eat Healthy and On Time
Foods which are low in nutritional value and have too many calories can pose serious health problems, including weight gain, cardiovascular problems and diabetes. It is important to stick to a healthy diet and a strict routine.
Instead of starchy foods, choose wholegrain variants which contain more fibre, and keep you feeling full.
Feel like snacking in the middle of the day? Stock up on nuts and seeds or citrus fruits that are known to cure fatigue and stimulate alertness.
To keep your energy up and your metabolism on overdrive, eat breakfast and smaller meals throughout the day, rather than 3 big meals.
Have sufficient liquids through the day to avoid dehydration.
Avoid processed or packaged foods that contain too much sugar. Excess sugar has been linked to energy spikes followed by a crash, while too much salt can lead to high blood pressure and an increased risk of strokes and heart disease.
Sleep is Important
Finding it difficult to get a good night’s sleep? Sleep deprivation can lead to fatigue, confusion, memory lapses and irritability.
To get a restful sleep:
Create a sleep schedule and stick to it. Reading a book, listening to relaxing music, or taking a warm shower can help in relaxing your body.
Avoid watching TV or surfing on your mobile as this can interfere with your sleep.
Pay attention to what you eat and drink. Going to bed hungry or stuffing yourself too much can cause discomfort and keep you awake.
Focus on Deep Breathing
When you are trying to juggle multiple things at a time, you are bound to be stressed. Five to ten minutes of deep breathing can help in relaxing you and reducing anxiety.
Watch Your Posture
You can also close your eyes and focus on relaxing and tensing each muscle group while taking deep, slow breaths. The best part about this is that you can do it any time, at home, workplace or even on the road.
Good posture is not just great for your back and neck, but also allows you to breathe properly and increases concentration and thinking ability. To improve your posture:
Get a good quality office chair, one with firm and dense cushioning and back support.
Instead of resting your weight on a particular foot, plant both feet flat on the floor.
Set a reminder to check your posture. This can be in the form of a post-it note, an alarm on your phone or an email reminder.
These health hacks will ensure that you stay afloat even with your long to-do list. If you too have some amazing health tips for busy people, then do share them with us in the comments below!
Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a tasty, balanced diet that will also boost your energy and improve your mood. You don’t have to give up sweets entirely or resign yourself to a lifetime of bland food. With these tips, you can still take pleasure from your meals without feeling hungry or deprived.
Taking control of diabetes
Whether you’re trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight—but you don’t have to lose all your extra pounds to start reaping the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. Losing weight and eating healthier can also have a profound effect on your mood, energy levels, and sense of wellbeing.
It’s not too late to make a positive change, even if you’ve already developed diabetes. The bottom line is that you have more control over your health than you think.
With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation as explained below can help you to overcome your stress and find some inner peace and balance.
Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.
1.As you wake up in the morning before brushing teeth, drink 4 X 160ml glasses of water.
2. Brush and clean the mouth but do not eat or drink anything for 45 minutes.
3. After 45 minutes you may eat or drink as normal.
4. After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours.
5. Those who are old and sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually and increase it to 4 glasses per day.
6. The above method of treatment will cure diseases of sick and others can enjoy a healthy life..
Yoga reduces stress levels
Multiple research studies have reported on the stress-reducing benefits of yoga, including one study that showed that yoga improves “stress, anxiety and health status.” Yoga utilizes deep breathing and promotes relaxation, both of which can reduce stress levels.
Yoga reduces blood pressure levels and improves other health markers
Blood pressure is the pressure blood places on the arteries as it flows through the body. Since yoga helps reduce stress and anxiety—two contributors to high blood pressure—it can lower blood pressure levels. One research review concluded that, “Not only does yoga reduce high [blood pressure] but it has also been demonstrated to effectively reduce blood glucose level, cholesterol level, and body weight.”
Yoga improves heart function
Even the American Heart Association endorses yoga. That’s because the ancient practice can reduce blood pressure, increase lung capacity, improve heart rate and respiratory function, increase muscle tone and boost blood circulation. The Association does note that it’s important to do yoga in addition to the 150 minutes of recommended exercise weekly.
Yoga helps manage chronic conditions
Yoga is well known for helping manage hypertension high blood pressure and heart disease. And it may also help alleviate other chronic conditions, including depression, pain, insomnia and anxiety.
Yoga helps prevent injury in athletes
Runners, cyclists, swimmers and other endurance athletes put a great deal of stress and strain on their bodies, often developing only certain muscle groups. Yoga helps strengthen the entire body, while providing much-needed stretching for those sore and overused muscles. Balance, flexibility, core strength.
Many people struggling with diabetes are intimidated by having to use a blood glucose meter and getting accurate results.
Wanting to get laboratory-level accuracy with a blood glucose meter at home is understandable. However, getting this kind of accuracy would imply using much more complicated technology, which would make meters exceptionally more expensive. What many people don’t realize is that there are simple techniques and tricks that will make getting accurate results easier.
- Wash your hands before handling your meter. If you are not in the habit of washing your hands before testing your blood sugar levels, consider that even small amounts of food or drinks, or even traces of lotion, can affect your meter reading. Wash your hands with soap and try to dry them completely before every finger prick.
- Read instructions and specifications. Although this may seem obvious, many things can go wrong if you do not follow instructions. Always make sure that your meter and your testing trips will work together. Test strips may look alike, but they are not all the same. Often, test strips have very specific chemical coatings and sizes, and it is important to know which strips will work with your meter.
- Take care of your strips. On occasion, mishandled test strips can cause errors. Studies have found that test strips hold up for a longer period of time, about 35 to 50 days, if they are kept refrigerated. Similarly, test strips can go bad quickly when stored under direct light or in humidity. Remember that your pocket, wallet, and car are not safe places to store your test strips.
- Keep your meter clean. Many people do not consider that in order to get accurate results, it is also necessary to test the functionality of the meter regularly. In order to test your meter’s accuracy, you must use control solution. Control solution is a liquid with a known amount of glucose. By using this control solution, you can make sure your meter and strips are performing together as they should. Testing is easy: simply squeeze a drop of solution on your clean hand and touch the strip to it. Most meters come with control solution, and it can also be purchased at most drugstores and pharmacies.
Start your day so that you drink lukewarm water in which you have previously squeezed lemon juice. This way you will be doing something good for your body. There are several key benefits of starting the day with a glass of healthy water and lemon drink.
Lemon Water Can Boost Your Immune System
Citrus are rich in vitamin C and ascorbic acid. Vitamin C helps fight the common cold and ascorbic acid helps in the absorption of iron, which is also important for the functioning of the immune system.
The combination of water and lemon helps in refreshing of the blood. It will also make you feel better and you will also perform everyday tasks easily
Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either to realize some benefit] or as an end in itself.
The term meditation refers to a broad variety of practices (much like the term sports) that includes techniques designed to promote relaxation, build internal energy or life force and develop compassion, love, patience, generosity and forgiveness. A particularly ambitious form of meditation aims at effortlessly sustained single-pointed concentration meant to enable its practitioner to enjoy an indestructible sense of well-being while engaging in any life activity.
Sensory peripheral neuropathy is present in at least 45% – 88% of people with diabetic foot. It may be symptomless or may produce symptoms which are so mild or vague that they are ignored. Sometimes a burning pain, often worse at night , may be present in the limb and this may lead to incorrect diagnosis and inappropriate local treatment.
Skipping your breakfast may be a bad idea, especially if your are a diabetic. A study found that people who skipped their morning meal, experienced insulin resistance and had a 21% higher risk of developing diabetes. So before running for your car keys, go break your fast.