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Ms. USHMA HARIA -consulting nutritionist M.Sc. & P.G in Dietetics, certified Educator (IDF), Nutrition in exercise & fitness Ms. Ushma is a Registered & Licensed Medical Nutritional Therapist with over 10 years of experience in nutrition counseling to patients in many settings including dialysis units, hospitals & outpatient’s centers. She believes in individualized meal planning on your current lifestyle & food habits & will work with you in coming up with a meal plan that will not only improve your health but add vitality to your life.
NATIONAL NUTRITION WEEK 2018 You can follow some tips and tricks to stay healthy and avoid unwanted pounds from creeping up on you. Most of these suggestions involve improving your lifestyle, keeping a regular routine, exercising and following some basic diet rule.Most of these suggestions involve improving your lifestyle, keeping a regular routine, exercising and following some basic diet rules. Also, your determination to stay fit and healthy will go a long way in making your efforts successful. 1. Break your day in a royal way- Have a healthy breakfast . 2.To stay slim staying in hunger is invitation to danger Control Portion and avoid skipping meals The first thing that your body does when it has access to food post long gap is store all the calories in the form of fat and spend the least for various functions of the body as well as for other activities. Small frequent meals will really help improve metabolism. 3. Build muscles by protein-Low Fat Dairy produce, Eggs, Fish, Lean Meat, Nuts or Whey supplements. 4. Limiting the starch and simple sugars-Try variety of complex carbohydrates such as Sorghum (Jowar), Pearl Millet (Bajra), Ragi or Red Millet (Nachni), Corn or Maize, Quinoa, Oats, Barley, broken wheat and brown rice. 5. Get wet through sweat Exercising regularly is one of the healthiest things you can do for yourself. Walking, doing household chores, climbing the stairs, playing a sport or dancing the night away are all good examples of being active. You don’t have to spend long, boring hours in a gym to reap these benefits. Whatever your age, health limitations or fitness levels, you can develop an exercise program that’s fun and rewarding and fits well within your life parameters.
What can you do for your kidneys? Kidney diseases are silent killers, which will largely affect your quality of life. There are however several easy ways to reduce the risk of developing kidney disease. • Keep fit and active Keeping fit helps to reduce your blood pressure and therefore reduces the risk of Chronic Kidney Disease. The concept “on the move for kidney health” is a worldwide collective march involving the public, celebrities and professionals moving across a public area by walking, running and cycling. • Keep regular control of your blood sugar level About half of people who have diabetes develop kidney damage, so it is important for people with diabetes to have regular tests to check their kidney functions. Kidney damage from diabetes can be reduced or prevented if detected early. It is important to keep control of blood sugar levels with the help of doctors. • Monitor your blood pressure Although many people may be aware that high blood pressure can lead to a stroke or heart attack, few know that it is also the most common cause of kidney damage. The normal blood pressure level is 120/80. Between this level and 139/89, you are considered pre-hypertensive and should adopt lifestyle and dietary changes. At 140/90 and above, you should discuss the risks with your doctor and monitor your blood pressure level regularly. High blood pressure is especially likely to cause kidney damage when associated with other factors like diabetes, high cholesterol and Cardio- Vascular Diseases. • Eat healthy and keep your weight in check This can help prevent diabetes, heart disease and other conditions associated with Chronic Kidney Disease. Reduce your salt intake. The recommended sodium intake is 5-6 grams of salt per day (around a teaspoon). In order to reduce your salt intake, try and limit the amount of processed and restaurant food and do not add salt to food. It will be easier to control your intake if you prepare the food yourself with fresh ingredients • Maintain a healthy fluid intake Although clinical studies have not reached an agreement on the ideal quantity of water and other fluids we should consume daily to maintain good health, traditional wisdom has long suggested drinking 1.5 to 2 liters (3 to 4 pints) of water per day. Consuming plenty of fluid helps the kidneys clear sodium, urea and toxins from the body which, in turn, results in a “significantly lower risk” of developing chronic kidney disease, according to researchers in Australia and Canada. The findings, the researchers said, do not advocate “aggressive fluid loading”, which can cause side effects, but they do provide evidence that moderately increased water intake, around two liters daily, may reduce the risk of decline in kidney function. It’s important to keep in mind that the right level of fluid intake for any individual depends on many factors including gender, exercise, climate, health conditions, pregnancy and breast feeding. In addition, people who have already had a kidney stone are advised to drink 2 to 3 liters of water daily to lessen the risk of forming a new stone. • Do not smoke Smoking slows the flow of blood to the kidneys. When less blood reaches the kidneys, it impairs their ability to function properly. Smoking also increases the risk of kidney cancer by about 50 percent. • Do not take over-the-counter pills on a regular basis Common drugs such non-steroidal anti-inflammatory drugs like ibuprofen are known to cause kidney damage and disease if taken regularly. Such medications probably do not pose significant danger if your kidneys are relatively healthy and you use them for emergencies only, but if you are dealing with chronic pain, such as arthritis or back pain, work with your doctor to find a way to control your pain without putting your kidneys at risk.
Nanesh Hospital's Diabetes Care Clinic Healthy Diet for Diabetics- 1) Forget Sugar, Cut Carbs: • Fill your breakfast food high in fiber & proteins. 2) Fill your plate with Veggies: • Green Veggies are the most beneficial, add more of them to your meal. 3) Switch Dessert with Berries: • Eating berries (Strawberries, Raspberries & Blueberries) instead of typical desserts is SAFER Option. 4) Snack on nuts & Seeds: • Nuts & Seeds are packed with fiber & healthy fats, which makes them filling & stops hunger in its tracks. (AVOID THEM AFTER DINNER) 5) Don’t fill yourself: • Don’t eat until you’re feeling completely full, Stop when you’re no longer feeling hungry. 6) Keep Junk Food out of the Sight: • You know the adage, “Out of the sight, Out of the Mind.” This also works well when it comes to food. ULTIMATE HACK: Nothing makes it easier than having a Full Care Treatment that includes regular consultation with Diabetologist, Customized Lifestyle & Diet plan from A Dietician, regular tests, Medication, Diabetes Friendly products all under one roof.
WORLD HEART DAY- 29th September Do u know that your heart beats about 1, 15, 000 times a day? It is time you learn to take good care of your heart and kept it in the best of health. To keep your heart young make these lifestyle changes: -Involve yourself in a simple to moderate physical activity regularly. -Eat fresh, home cooked food instead of eating out. -Add 2-3 servings of fresh fruits and vegetables in your daily diet. -Add whole grains to your meals. -Add omega-3 fatty acids to your diet through fish, flaxseeds, soybeans and walnuts. -Stay away from unhealthy fats which are found in fried foods. -Drink at least 2-3 liters of water in a day. -Reduce the sodium content(salt) in your diet. -Get at least 6-8 hrs of sleep every day. Nanesh Hospital provides facilities like- ECG, 2D ECHO, SONOGRAPHY, STRESS TEST(TMT), An experienced team of cardiologists available for heart-related consultation.
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