In today’s world convenience, packed and processed foods dominate; Food manufacturers add enormous amount of salt, preservatives, sugar also mainly in the form of high fructose corn syrup which we use almost every day in some form or the other in coffee drinks, sodas, snacks, peanuts butter, yogurt to name a few. So it’s important to cut down sugar salt & processed foods to begin with. It is important that women opt for the best and healthy food. Following are few tips to keep yourself healthy.
Health Tips for Women:
Keep yourself hydrated: Water play a vital role as it helps in blood circulation, acts as a cleanser & also helps in proper nutrients absorption, so no matter how good is your diet but if the water intake is not optimum it help hamper the nutrient absorption by the body. Drink plenty of water –add cinnamon/ lemon or mint/ zeera to make it alkaline. Take atleast 3-4 litre of water in a day.
Cut down the carbs: Cut down on all whites like pasta, white bread, white rice, noodles, potato as they are simple carbohydrates and are low in fibre and high Glycemic Index.
Physical exercise is important: Doing any physical activity is imperative to increase the bone and muscle strength, besides improving blood circulation, it increases mental agility. So must compliment with any physical workout for minimum 30 minutes 5 times a week.
Sleep and rest are important: Body needs proper rest to recover and repair. So a sound sleep is very important atleast 7-8 hours. Lack of sleep can lead to increase in stress hormone called cortisol, which is directly related to fat in the abdominal area.
Control your sugar intake: Cut down on indulgences like chocolates, sweets, colas or candies. They are loaded with empty calories and minimal nutrition. Rather munch on healthy food stuff like cereal bars, jaggery, dried apricots or apples. Here too moderation is the key.
Break your meals into smaller & frequent options: Breaking your meals into small frequent meals is the good to keep your metabolic rate high & aids digestion. So ideal gap should be every 3 hours.
Eat your food timely: Try and finish dinner early and that should be the lightest meal of the day. As heavy and late dinner is the culprit for weight gain.
Keep off the oil: Avoid fried fatty foods, salted snacks, processed foods as they are loaded with preservatives & high sodium levels, which can lead to metabolic syndrome diseases.
Eat ample amount of fruits and vegetables: Increase intake of plenty of fruits and vegetables in raw & cooked form to increase in fibre intake as it has a satiety value and a low Glycemic index.
Load your system with fruits: Fruits rich in fructose, glucose & sucrose required for vital functioning & right time to eat it is on a empty stomach 45 mins – 1hour before the meal which will have a positive effect on the immunity by keeping alkaline. Fruits when eaten with or post meals make the body & blood more acidic. Therefore fruits help in detoxifying once eaten empty stomach. Also, try and pick fruits which grow locally to get more nutrients and fewer pesticides.
In case of eating out, one must apply GPRS Rule: Grilled, Poached, Roasted, Sauteed or steamed.