Doctors Share Health Tips for Increasing Nutritional Value in Daily Life | Health

Your fitness journey doesn’t necessarily have to stop in the current scenario of Covid-19 freezing and work-from-home orders rising, pushing you back to the office and facing various careers and personal responsibilities. While one’s diet must conform to the needs of one’s body, lifestyle and environmental stress and proper nutrition along with building a sustainable approach to diet and exercise are key, most people continue to find excuses like “I don’t have time” or “I can’t afford it” or “I don’t know how”.

If you also belong to the category of these people, we have solved your health problems and have some doctors on board who have not only revealed the secret to living longer and looking better, but have also revealed the biggest contributors to durability. of life and shared health tips to increase nutritional value in daily life. In an interview with HT Lifestyle, Dr. Vinodha Kumary, Deputy Medical Director at the Jindal Naturecure Institute, listed some of the super foods we need to 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 relieving severe pain, nuts and seeds greatly reduce risk factors such as obesity, infertility, mood swings, hair loss, etc.

2. Leafy vegetables: Green vegetables including spinach, kale, beans, broccoli and other leafy vegetables are a rich source of iron, vitamin C, chlorophyll, vitamin K, ascorbic acid, folic acid, and many other phytochemicals that help keep red blood cells healthy . These vegetables also improve blood flow within the body by ensuring that nutrients reach every part of the body.

3. Fruit: For weight loss, we can include fruits such as oatmeal, apple, blueberry and grapefruit in their diet. Grapes help prevent heart disease and high cholesterol, while strawberries reduce the risk of chronic disease. Mangoes have a balanced ratio of Omega 3 and Omega 6 fatty acids. In addition, they are rich in essential proteins, nutrients and minerals.

Stating that many people think that healthy living can be achieved by eating healthy foods and exercising, but forgetting the other important aspects such as emotional and mental well-being, Dr. Deepak Mittal, founder of Divine Soul Yoga, insisted that 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 essential to have the necessary nutrients in the diet, such as calcium, magnesium, zinc, proteins, carbohydrates, antioxidants, Omega 3 fatty acids, folic acids and iron, to maintain optimal health. Also, drink enough water to avoid dehydration and limit your alcohol intake.

• It is also essential to reduce junk food intake, practice portion control and never skip breakfast.

• It is also essential to take time off your schedule and practice 30-45 minutes of Yoga and Pranayama as it improves our strength, heart rate, hormonal balance and sleep quality.

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 nutrition 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 awareness and reducing stress and pain.

Emphasizing that conscious eating allows us to enjoy food, control portions and prevent overeating, Aman Puri, founder of Nutrition Daily, advised: “In addition to the main macronutrients such as carbohydrates, proteins and fats, include more foods High in fiber in your diet every day from fruits, vegetables and whole grains Dietary fiber improves gut health, prevents constipation and can help reduce cholesterol, blood pressure and blood sugar levels.

He added: “Reduce your intake of sugar, salt, caffeine and junk food – these can potentially threaten your health. Fix your meal and sleep times and try to stick to them. This will help set your biological clock and allow for better functioning of the body “.

Because nutrition affects our physical and mental well-being, Dr. Pradeep Mahindrakar, MD, a pathologist at Metropolis Healthcare Ltd., insisted that eating a healthy diet can lead to positive changes in our daily lives. He recommended: “To start your way to a well-balanced diet, make sure you are consuming all the nutrients your body needs throughout the day. This means that proteins, carbohydrates, fats, water, vitamins and minerals must be part of the your diet. Eat locally grown fruit. Choose seed oils over vegetable oils. Avoid bread, cookies, cakes, pizza, pasta, packaged foods / drinks, sweets and baked goods. Start cooking more of your meals at home in so you know exactly what’s going on in them. “

Below are the tips she shared for increasing nutritional value in daily life:

1. For your energy level: A more nutrient-rich diet means more fuel to fuel your work day, your workout, and all those chores you need to do. Eat smaller meals more frequently. A piece of fruit or a few nuts is enough. Avoid eating a lot for lunch. Avoid alcohol. Drink a lot of water.

2. For your weight: Make strategic choices 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 training plan with good nutrition.

3. For your aging process: Want to live longer and look better while you’re at it? Diet and exercise are the biggest contributing factors to life span.

4. For your brain function: Ever heard of “brain food?” Nutrient-rich foods such as nuts, seeds and avocados contain Omega-3 and Omega-6 fatty acids that boost the brain. Other foods that will maximize mental capacity include: blueberries – improve short-term memory, pumpkin seeds – improve memory and critical thinking skills, broccoli – improve cognitive function.

5. For your immune system: In addition to fighting disease, a well-balanced and nutritious diet can keep common diseases at bay. Vitamins and minerals such as Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Zinc and Selenium help to strengthen the immune system. Foods rich in vitamins include fish, green leafy vegetables, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, sweet peppers, avocados, peas, winter squash, and fruit. If you are a vegetarian, consider taking a multivitamin or mineral supplement.

He stressed: “Paying attention to nutrition can add extra years and quality to your life. Some nutrients support digestive functions and the immune system, which will work against the degenerative changes that occur within the body with age. Other foods help the body fight disease, inflammation, and bad cholesterol. Foods like papaya, blueberries, avocados, broccoli and walnuts help improve the aging process. “

Take some time to fully enjoy what you are eating. Improve your nutrition, improve your life!

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