You physical aptitude journey does not have to stop in the current scenario of COVID-19 closing and working from home picking up orders, pushing you back to the office, and dealing with assorted professional and personal responsibilities. while one diet must meet the needs of the body, lifestyle and environmental stress and proper nutrition along with building a sustainable approach to diet and exercise are crucial, most people still make excuses like “I don’t have time ” or “I can’t afford it.” ” or “I don’t know how”.
If you too fall into the category of these people, we have fixed your health problems and incorporated some doctors who not only revealed the secret to living longer and looking better, but also revealed the biggest contributors to life expectancy and shared advice. of health to increase the nutritional value in daily life. In an interview with HT Lifestyle, Dr. Vinodha Kumary, Deputy Medical Director of the Jindal Naturecure Institute, listed some of the superfoods that we should include in our daily routine to improve our nutritional value:
1. Nuts and seeds: Pumpkin seeds, walnuts, sunflower seeds, cinnamon, olive oil, and many others help us deal with PCOS. In addition to calming intense pain, nuts and seeds considerably reduce risk factors such as obesity, infertility, mood swings, hair loss, etc.
2. Leafy vegetables: Green vegetables, such as spinach, kale, beans, broccoli, and other leafy greens, are a rich source of iron, vitamin C, chlorophyll, vitamin K, ascorbic acid, folate, and many other phytochemicals that help maintain healthy red blood cells. These vegetables also improve blood flow within the body ensuring that nutrients reach every part of the body.
3. Fruits: For weight loss, we can include fruits such as oatmeal, apple, blueberries and grapefruit in your diet. Grapes help prevent heart disease and high cholesterol, while strawberries reduce the risk of chronic diseases. Mangoes have a balanced ratio of Omega 3 and Omega 6 fatty acids. In addition, they are packed with protein and essential nutrients and minerals.
Stating that many people think that a healthy life can be achieved by eating healthy food and exercising, but forget about other important aspects such as emotional and mental well-being, Dr. Deepak Mittal, founder of Divine Soul Yoga, insisted that in order to increase nutritional value in daily life, we must take care of our physical and mental well-being. To improve our physical well-being, he suggested:
• It is crucial to have the necessary nutrients in the diet, such as calcium, magnesium, zinc, protein, carbohydrates, antioxidants, Omega 3 fatty acids, folic acid and iron, to maintain optimal health. Also, drink enough water to avoid dehydration and limit alcohol intake.
• It is also essential to cut back on junk food, practice portion control and never skip breakfast.
• It is also essential to take time out of your busy schedule and practice 30-45 minutes of Yoga and Pranayama as it improves our strength, heart rate, hormonal balance and quality of sleep.
Additionally, to improve mental and emotional well-being, he suggested:
• It is essential to sleep at least 7-8 hours a day, eat a healthy diet and exercise. These elements improve the absorption of nutrients in our body and keep us away from stress and anxiety.
• We should also practice meditation and daily affirmations to improve our mental well-being. Meditation is a proven method for elevating mood and mindfulness and reducing stress and pain.
Aman Puri, founder of Nutrition Daily, highlighted that mindful eating allows us to enjoy our food, control our portion sizes and avoid overeating, advising: “In addition to the major macronutrients such as carbohydrates, protein and fats, include more high-fiber foods. in your diet every day from fruits, vegetables and whole grains. Dietary fiber improves gut health, prevents constipation, and can help lower cholesterol, blood pressure, and blood sugar levels.”
She added: “Reduce your intake of sugar, salt, caffeine and junk food – these can potentially threaten your health. Set meal and sleep times and try to stick to them. This will help set your body clock and allow for better brain function.” body”.
Since nutrition affects our physical and mental well-being, Dr. Pradeep Mahindrakar, MD, a pathologist at Metropolis Healthcare Ltd., emphasized that following a healthy diet can lead to positive changes in our daily lives. He recommended: “To get started on your path to a well-balanced diet, make sure you consume all the nutrients your body needs throughout the day. That means protein, carbohydrates, fats, water, vitamins, and minerals should be part of your diet. Eat locally grown fruits. Choose seed oils instead of vegetable oils. Avoid bread, cookies, cakes, pizza, pasta, packaged foods/drinks, candy, and baked goods. Start cooking more of your own meals at home so you know exactly what’s in them.”
The following are the tips he shared to increase the nutritional value in daily life:
1. For your energy level: A more nutrient-dense diet means more fuel to get you through your work day, your workout, and all those other tasks you need to get done. Eat smaller meals more often. A piece of fruit or a few nuts is enough. Avoid eating a lot at lunch. Avoid alcohol. Drink plenty of water.
2. For your weight: Make strategic decisions about what you consume. Find out how many calories you need for your age, gender, activity level, and your personal weight goals. Stick to your exercise plan with good nutrition.
3. For your aging process: Do you want to live longer and look better while doing it? Diet and exercise are the biggest contributors to life expectancy.
4. For your brain function: Have you ever heard of “brain food”? Nutrient-rich foods like nuts, seeds, and avocados contain omega-3 and omega-6 fatty acids that stimulate the brain. Other foods that will maximize brainpower include: Blueberries – Improves short-term memory, Pumpkin seeds – Improves memory and critical thinking skills, Broccoli – Improves cognitive function.
5. For your immune system: In addition to fighting disease, a well-balanced, nutritious diet can keep common illnesses at bay. Vitamins and minerals such as vitamin A, vitamin B2, vitamin B6, vitamin C, vitamin D, vitamin E, zinc, and selenium help support the immune system. Foods highest in vitamins include fish, dark green leafy vegetables, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, bell peppers, avocados , peas, winter squash and fruit. If you are a vegetarian, then consider taking a multivitamin or mineral supplement.
He emphasized: “Paying attention to nutrition can add extra years and quality to your life. Some nutrients support your digestive functions and your immune system, which will work against the degenerative changes that occur within the body as you age. Other foods help the body fight disease, inflammation, and bad cholesterol. Foods like papaya, blueberries, avocado, broccoli, and walnuts help improve the aging process.”
Take the time to fully enjoy what you are eating. Improve your nutrition, improve your life!
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