Tummy’s guide to Anorexia nervosa

Do you want to have ideal body weight, but:

  • Not feeling hungry at all?
  • Lacking the desire to eat?
  • Having a decreased appetite?
  • Constantly worried about the way you look?

Anorexia nervosa is one of the most common eating disorders that is associated with abnormally low weight achieved by extreme dieting, fasting and followed by compulsive exercising. A person with anorexia will intentionally restrict their food intake, generally due to a fear of becoming fat, even when their body mass index (BMI) is already low.

They may also practice excessive exercising, use laxatives, and vomit to reduce weight.

What are some indicators I need to look out for concerning Anorexia?

  • Low BMI but still perceive to be fat.
  • Check weight frequently.
  • Consumption is extremely small amounts.
  • Eating only certain foods.
  • Anxiety & preoccupation around food.
  • Mood swings.
  • Perpetual Fatigue.
  • Highly distorted or negative body image.
  • Dry skin and thinning of hair.
  • Irregularities in the menstrual cycle.

This irrational fear invariably forces the patients to alter their eating patterns excessively which, if continued for a long time, can have a lasting impact on the entire nutritional system and may easily go out of the control of the patient, eventually leading to medical attention.

The easiest way to explain the development of anorexia is the automatic rejection of food by the digestive system after a prolonged denial of the same. Complications also include osteoporosis, infertility and heart damage among others. Additionally, women will often stop having menstrual cycles.

How do I get myself treated?

Although biological factors such as hormone imbalance and genetic heritage can contribute to this condition, the person’s stress levels also need to be monitored. Emotional distress may lead you to believe that losing weight and having an extremely thin physical appearance will help you feel better.

  • Restore your healthy weight.
  • Treat the psychological factors that may have caused this situation.
  • Ensure there is total support and care to prevent relapse.

There is no generalized care plan to treat anorexia and this condition is usually treated using a combination of psychological therapy and supervised weight gain. Your primary care doctor and your dietician generally supervise your calorie needs and weight gain by providing specific meal plans while a mental health professional can work with you to develop behavioral strategies to help you return to a healthy weight.

Is there recovery from Anorexia?

Yes, people with anorexia can recover. However, they’re at increased risk of relapse during periods of high stress or during triggering situations. Ongoing therapy or periodic appointments during times of stress may help you stay healthy.

20-minute Exercise is All You Need to Be Fit

If you can spare 20 minutes every day for moderate exercise, it will stimulate your immune system and make you less prone to diseases like arthritis and fibromyalgia, new research has found.

Scientists at the University of California (UC) in San Diego found one session of moderate exercise can act as an anti-inflammatory.

“Our study found one session of about 20 minutes of moderate treadmill exercise resulted in a five percent decrease in the number of stimulated immune cells producing TNF,” said Suzi Hong from UC.

Scientists noted that during exercise, the brain and sympathetic nervous system are activated, enabling the body to carry out work while the hormones that are released into the bloodstream trigger adrenergic receptors, which immune cells possess.

According to the researchers, exercises do not have to be intense to have anti-inflammatory effects, but a moderate session would suffice.

“Patients with chronic inflammatory diseases should always consult with their physician regarding the appropriate treatment plan, but knowing that exercise can act as an anti-inflammatory is an exciting step forward in possibilities,” Hong noted in a study published in Brain, Behaviour, and Immunity.

Have a Desk Job? Here’s How to Prevent Sedentary Lifestyle and Stay Fit

Are you one of those people who lives a sedentary lifestyle, which is a major cause of obesity and other health problems? Take note, being sedentary can harm you, even if you exercise. So, start taking steps toward an active lifestyle today.

Even so, you don’t have to dramatically change your lifestyle within a day or week. Making small changes each day can help contribute towards a healthier lifestyle. There are numerous ways you can do that are simple, easy and can help you convert your sedentary lifestyle, without many efforts:

At home

Spare some time to take a walk – at least 30 minutes a day – This will help you reap a wealth of health benefits.

Take your kids out to the park and play with them. Outdoor activities are great both for your kids and will also help them avoid too much-watching TV or video games, which encourage a sedentary lifestyle and affect their well-being.

Do some stretching or walk around the house even while watching TV during ad breaks instead of switching channels.

Make a habit of washing dishes and cleaning the kitchen after dinner. By doing this, you’re increasing your physical activity as you get up to clean the dining table and sweep the floor.

Do some gardening – In fact, the American Heart Association considers general gardening as one form of exercise that falls under the category of moderate-intensity physical activity.

At work

Make sure that you take a short walk-break, at least for 15-20 minutes, from your work. Taking breaks at work seems to have many benefits – from improving memory and health to boosting creativity.

Take the stairs instead of elevators – this is one of the best fitness kits your workplace can offer. Climbing stairs helps you lose weight and boosts your heart health.

Try to stand up at least every 20 minutes at work, particularly, if you have a desk job that requires you to sit.

Incorporate the above tips in your daily habits to start reaping the benefits of having an active lifestyle, which is key to staying healthy.

Worst Breakfast Options to Start Your Day

We all know that breakfast is the most important meal for us. Eating a healthy breakfast every morning can reduce the risk of diseases such as cancer and diabetes. But do you know that some of the a.m. choices that we make are completely wrong? Here go the foods to avoid for breakfast.

Sugary cereals and bakery items

Some cereals are full of carbs and sugar. When you eat them, your blood sugar rapidly spikes and then comes down. It is not right to let your energy crash at the beginning of the day and hence it is best to avoid such cereals and bakery items. Instead, choose cereals with higher fiber and protein. Add flaxseed or walnuts for more fiber and protein.

Packaged pancakes, donuts…

Packaged pancakes, donuts are sugar-coated or honey-coated and will only satisfy your sweet tooth. Do yourself and your waistline a favor and opt for a whole-wheat toast with lite butter.

Store-bought granola

Most store-bought boxes of granola that might appear to be a healthy mixture of honey, sugar, oats and dried fruit actually contain a lot of fat and calories. Many boxed granolas also contain a lot of hidden sugar, unless you’re reading labels and consciously buying an organic or natural variety made with simple sugars. Otherwise, you’re basically eating dessert for breakfast.

Encourage desi breakfast like poha,idli, upma, dosa, thepla, dhokla,thalipeeth, sprouts cutlet, pongal,,puttu, etc, etc Good for health and pocket. But nowadays it is a fashion to eat rubbish.

It may have the makings of a balanced breakfast-with egg, meat, cheese, and toast-but when you really break down that breakfast sandwich you’re getting a greasy fried egg, processed ham or bacon, and full-fat cheese. Instead, make one at home using a poached egg and low-fat cheese.

Smoothies

Smoothies are full of refined sugar. Most store-bought varieties contain full-fat milk, or worse, cream, so it’s really more of a dessert shake than a breakfast beverage. Instead, blend a healthy version at home using yogurt, almond or skim milk and fresh fruits and nuts.

Never Do These Things Before Running!

Running is considered as one of the best forms of exercise. Before starting the exercise, one needs to prepare their body for it. But in the process of becoming fit, we often make certain mistakes.

Here are a few things which we should not do before running:

Drinking too much water

One should not drink lots of water before running as it can make you feel uncomfortable. Though drinking water throughout the day can be a great way to keep you hydrated but avoid consuming drinks that contain too much sugar as it can increase your blood sugar levels.

Eating a heavy meal 

Do not eat a huge meal too close to a run. Keep a gap of at least one hour to pass after your meal before you start the exercise.

Static stretching

Static stretching is not a good warm-up for a runner. Doing so can lead to slow starts and greater perceived effort. One cam does dynamic warm-up where you move your muscles through a wide range of motion to stimulate the running movement.

Not using the toilet

One should always make one last bathroom stop before you head out for running. Avoid drinking coffee before a run as caffeine can make you want to rush to the toilet during the exercise.

The Right Way to Drink Water

Just like there are rules to eat, there are rules to drink water too. Here are some you probably didn’t know.

Sit down to drink water

According to Ayurveda (and naturopathy), when you drink water while standing, the water quickly moves down the colon, thereby preventing the nutrients in the water to be absorbed. This can lead to a host of health issues such as arthritis, kidney damage, and GERD.

Do not drink at one go. Take slow sips

The reason why you should take sips instead of chugging it all down is because of some reasons – Firstly, our saliva is alkaline in nature and water should be given time to mix with saliva so it stabilizes acid in our stomach. Secondly, sipping also soothes your digestive system. Thirdly, taking it in at one go can make your stomach upset.

Keep sipping throughout the day

When you sip water all through the day, you will feel more satisfied and will have fewer cravings. This will prevent you from over-eating. Many times when you feel hungry, it is a sign of thirst. So always sip on some water to see if the hunger pangs persist.

Do not drink water that is too cold

It is best to have water at room temperature as it satisfies your thirst better than cold water. Coldwater can shock your senses and kill your digestive juices. In fact, according to Ayurveda, having cold water with meals can turn out to be toxic for your digestion.

Do not drink too much water before meal

If you drink water right before your meal, you will end up filling your stomach with too much water. This will devoid your stomach of enough space to carry out digestive action. Ayurveda says, your stomach should be filled with 50 percent food, 25 percent water, and 25 percent should be left empty for the digestive process (as well as juices).

Water: The right timings

  • Have two glasses of water as soon as you wake up
  • Have a glass of water 20-30 minutes before your meal
  • Drink a glass of water before your shower
  • Drink a glass of water before bedtime
  • Drink a glass of water before and after workouts
  • Avoid drinking from a bottle
  • Avoid drinking too much at a time
  • Have more water when you are ill.

7 Fat-burning Exercises for a Flat Tummy

Losing belly fat is the hardest, they say. And when you want to strengthen your core and lose the flab, we most commonly resort to crunches. Here are some moves that can help you lose fat from the mid-section. Each of these moves stimulates and tighten the core muscles while burning calories.

Pike and stretch: Lie straight on the floor with your legs extended over your hips. Pull yourself up, like one would do while doing crunches ensuring that your hands reach towards your feet. Bring your arms back overhead, lowering your right leg towards the floor. Repeat the same with the left leg. Repeat 20 times.

Bicycle crunch: Lie down with your back onto the floor. Bring your hands behind your head. Start with your legs bent at approximately 45 degrees angle; bring the right knee into the chest while straightening out your left leg. At the same time, rotate your top half bringing your right elbow to your left knee, then switch to the other side. Repeat 3 times, 1 minute each.

The boat pose: Begin in a seated position with your knees bent. Extend your legs so your body forms a right angle. Breathe comfortably throughout the move. Hold for 30 to 60 seconds. Repeat 5 times.

The plank: Lie on your stomach. Bend your elbows directly under shoulders and clasp your hands. Your feet should be hip-width apart, and elbows shoulder-width apart. Contract your abs, then tuck your toes to lift your body. You should be in a straight line from head to heels. Hold for 30-40 seconds and repeat.

Lunge: Stand with your upper body straight and shoulders back and relaxed, and chin up. Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far. Your other knee should not touch the floor. Keep the weight on your heels as you push back up to the starting position. Repeat with alternate legs.

Push-ups: Get into a high plank position. Begin to lower your body and keep your back flat and eyes focused about three feet in front of you. Push back up and keep your core engaged, exhale as you push back to the starting position. Repeat for 10- 20 times.

Squats: To perform this exercise, first, stand straight with your feet shoulder-width apart. Extend your hands straight out in front of you. Sit down like you’re sitting on an imaginary chair. Keep your back straight. Your thighs should be parallel to the floor. Keep your body tight, and push through your heels to bring yourself back to the starting position. Repeat 10 times.

Try These Exercises to Strengthen Your Pelvic Floor Muscles!

Are your pelvic floor muscles strong? Well, many people usually go to the gym but they often tend to ignore exercises that strengthen your pelvic floor muscles.

But they should be at the top priority as stronger pelvic muscles will help reduce the risk of incontinence, improve sexual health, and boost strength and stability. As we get older, our pelvic floor muscles weaken with time, so it is important to strengthen them.

Here are some exercises that help strengthen our pelvic floor muscles:

  • Bridge pose: Lie on your back, with bent knees and feet flat on the floor. Now keep your arms by your sides and push your pelvis off the floor, towards the ceiling. Lower your hips back down and release your pelvic floor. Hold for up to 10 seconds and repeat it 10 times.
  • Wall squats: Stand against a wall with your feet hip-width apart. Now, engage your pelvic muscles, lower your body into a squat as though sitting in a chair. Hold it for 10 seconds and then rise. Do this exercise with 20 to 25 repetitions.
  • Jumping jacks: Stand with your feet together and keep your arms by the sides of the body. Now jump your feet out at a wide-angle while raising your hands above your shoulders. Then jump back to the starting position. Do this continuously for a minute, rest for 6-7 seconds and complete three rounds of this exercise.
  • Dead bug crunch: Lie on your back and extend your arms straight up toward the ceiling. Now, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg for 10 repetitions on each side.

Here’s How Including Red Foods Can Help You

It is believed that brighter the colour of a food, the more concentrated is its nutritive value. Now that we know how including yellow foods (Why you MUST eat this colour) is beneficial for our health, let us take a look at nature’s primary colour, red.

Multiple benefits

Rich in antioxidants, fats, and proteins, here are some benefits of red foods:

Antioxidants

Red foods include an antioxidant, Anthocyanin, which has powerful anti-inflammatory properties. This helps the blood vessels and the joint tremendously. Other than this, red foods also include lycopene. Lycopene is an antioxidant known for its anti-cancer properties, which is also responsible for the red colour pigment found in these foods.

Loaded with potassium

Key to a healthy heart and balanced blood pressure, red foods are full of potassium.

Sources of vitamins

Packed with vitamin A and C, red foods serve the purpose of reducing risk of cancer, heart diseases and even arthritis. They are also important for healthy skin, hair and nails. Red foods also maintain a healthy immune system.

Filled with electrolytes

Electrolytes are important for our body to help body cells perform essential functions. Red foods are full of potassium, sodium and magnesium. These help in regulating normal blood pressure levels.

Flavonoids

Flavonoids provide an antioxidant effect to our body. Found in mostly bright coloured foods, red foods contain a flavonoid called Quercetin. Quercetin helps to ease allergies and health conditions like asthma.

Varieties of red foods to include in our diet

Include tomatoes, cherries, apples, raw onions, strawberries, pomegranate, plums, red chilies, red beans, watermelon, red cabbage and red peppers in your diet.

Should You Eat Salad for Breakfast?

There has been a lot of discussion on what foods to include for breakfast and surprisingly one of them is borrowing from lunch or dinner. It’s good ol’ salad. While tea, coffee, and juice are some of the most popular go-to’s in the morning, salad is till irregular and may take some getting used to. Nutritionists explain why greens work in the first meal of the day…

‘Plant-based foods’

Says Rati Shah, diet specialist, “Breakfast is actually the most important meal of the day and what you eat in the morning can keep you fueled till lunch or mid-afternoon so eat right. Yes, salads work as any plant-based ingredients help prevent illnesses. And who says the salad has to be just leaves? Add pine nuts, chopped tomatoes, dry fruit or even avocado to it, she says.

Nishta Wadhwan also says it’s a good break from the usual, “It helps break free from the bowl of oatmeal or eggs that one normally has. Eating a fiber-rich meal like this also provides apt nutrition to the body.”

HOW TO ASSEMBLE YOUR SALAD IN THE MORNING

Get the base right: Use any leftovers and greens that you have. Brown rice can be an apt base.

Add protein to it: How about adding an egg to the bowl? Other options include chicken and nuts.

The dressing: Salads taste that much nicer with the addition of dressing. Drizzle vinaigrette, honey-chili or add creamy yoghurt to it. To go citrusy, add orange juice on the top.

Here are a few combinations to try

  • Boiled egg with walnuts and lettuce.
  • Strawberries with pepper lime juice and kale
  • Smoked salmon and arugula with chopped avocado
  • Baby spinach with apple pomegranate and sliced oranges
  • Poached egg with crumbled feta, pepper, avocado, and tomatoes.