#HealthFix: Top Ways To Boost Your Health And Wellness

Break in 20

Don’t be seated at a stretch for hours, take a walking break every 20 minutes to reduce your body’s levels of glucose and insulin after eating, says a study published in the journal Diabetes Care. Of the 19 study participants—overweight adults who didn’t exercise much— those who took a two-minute break to move about every 20 minutes post-meal, reduced the total rise in glucose by an average of 24 per cent, compared to sedentary people. After a meal, glucose levels in the blood go up, followed by insulin spike. Sitting stops the muscles from contracting. This muscle disuse hinders the body’s metabolic processes, explain the researchers. Set the alarm.

Chicken Check

The misery that is a urinary tract infection occurs when bacteria from the intestines enter the urinary tract. Research from McGill University suggests that the bacteria causing these infections may come from contaminated food—particularly chicken. You can reduce your risk with proper kitchen handling. Make sure that your chicken is well done when you are cooking it and check package directions with cold cuts.

Iron Up

Iron is required to carry oxygen to different parts of your body. Nearly 50 per cent of Indian women have some form of iron deficiency. Symptoms include being tired, pale, cold and feeling dizzy, and trouble concentrating. Certain shellfish and meat, dark green leafy veggies, liquid jaggery (molasses), walnuts, raisins, dates, pulses and chickpea are good sources of iron. Vitamin C-based foods aid iron absorption so include salads with oranges, tomatoes, capsicum and lemon in your diet. To boost your iron intake, cook foods in an iron skillet rather than using non-stick cookware.

Take a Food Pause

Fasting, a cultural practice, is getting a thumbs up from scientists across the world. Studies suggest that Mormons’ (a religious sect) superior heart health may stem from their practice of fasting once a month. Benjamin Horne, PhD, of Intermountain Medical Center in the US, found that patients who regularly fasted had roughly half the heart disease risk of those who didn’t. Researchers at the National Institute on Ageing in the US also found evidence to show that periods of stopping virtually all food intake for one or two days a week could protect the brain against some of the effects of Par­kinson's and Alzheimer's. However, this may not be a great strategy for weight loss. Also, make sure that you don't end up feasting afterwards warns Ishi Khosla, a clinical nutritionist.

Skin Smart

Ninety per cent of women all over the world claim that good skin boosts their confidence. So use a quality sunblock and moisturiser to protect your skin every day, exercise, keep hydrated and remember to take off your make-up before bedtime.

Collated from articles previously published in Prevention magazine

For more health and wellness tips, click here.