Salads: The Best Choice for Good Health

Making one simple change to your diet – adding a salad almost every day – can pay off with plenty of health benefits. A salad is only as good as the quality of its ingredients, and to make a truly great salad you’ve got to use ingredients that are fresh, ripe and in season. If you think the world of salad is limited to watery lettuce and a few chopped tomatoes and cucumbers, think again. There are an endless amount of wonderful combinations and you can make a salad as simple or as complex as you like.

Here are four main health reasons to reach for a salad today:

1. Eat Salads for the Fiber

2. Eat Salads for the Health Benefits of Fruits and Vegetables

3. Eat Salads to Cut Calories and Increase Satisfaction

4. Eat Salads to Get Smart Fats

PREPARING AND WASHING SALAD LEAVES

Wash your salad leaves before using them. Make sure your sink is clean then fill it with cold water. Gently wash the salad leaves in the water until they are clean, and then transfer them to a salad spinner and spin dry. If you don’t have a salad spinner, put them into a clean tea towel, gather the edges up, then nip outside and spin it around your head. Make sure they’re properly dry – if they aren’t, the salad dressing won’t cling to them. Keep them in a fridge or bowl under a damp cloth until you’re ready to use them. Raw crunchy veggies, like carrots or radishes, are great in salads. But they can be quite hard if they’re in big pieces, so slice them finely or shave them into ribbons with a speed peeler. Raw beetroots, spring onions, cucumber, courgettes and celery all work well like this. Cooked vegetables are also fantastic in salads. Peas, broad beans, asparagus and corn, cooked very quickly so they are tender, add flavour and colour. Tearing in soft herbs at the last minute adds loads of extra flavour. Basil, coriander, parsley, dill, mint or even thyme or marjoram tips are all great choices. It’s also nice to add a bit of protein to a salad, especially if you’re having it as a main meal. For a bit of crunch, try adding a few nuts or seeds.

THE IMPORTANCE OF THE DRESSING

A good salad dressing is the key to making a salad absolutely delicious, meaning you want to eat it rather than feel you have to. Another great thing about dressings is that they help us get the most from the salad: the oil and the acid in the dressing actually help our body absorb far more of the nutrients from the vegetables. Think of your salad dressing as the link that brings all the ingredients in your salad together. There are loads of ready-made bottled dressings available in the shops, but it’s so easy to make your own so try and get into the habit of doing that rather than buying them. Most salad dressings contain an oil element – such as extra virgin olive oil, groundnut oil or sesame oil – and an acid element, such as balsamic vinegar, red wine vinegar, or lemon or lime juice. Aim for a ratio of 3 parts oil to 1 part acid then add any other ingredients you fancy.  If you want a slightly creamy dressing, try stirring a spoonful of natural yoghurt into the dressing.

DRESSING YOUR SALAD Once dressed, salad leaves can wilt after a few minutes, so always add your dressing right before serving. If you want to ensure a really good even coating, using clean hands, quickly toss everything together. Just make sure you don’t add all of the dressing at once; add a little, mix it up then have a taste before deciding whether you need to add more. You can always add more, but you can’t take it away.

AYURVEDA & SALADS

According to ayurvedic principles, a majority of warm, cooked foods are most suitable for human physiologies, with raw food indeed consigned for the warmer seasons and/or those with strong digestive fires. Raw vegetables are cold, rough and require very strong digestive fire, Agni, to digest. They can be a source of toxic impurities, or ama, when eaten in large amounts or at the wrong time of day. This does not mean they should necessarily be entirely eliminated, just that raw vegetable salads play a more minor role in ayurvedic meals than other dishes – certainly more so than in the West, where a raw salad can comprise the full meal. Salads containing raw vegetables appear in smaller amounts in ayurvedic meals, served more as a condiment or small side dish. Another ayurvedic option is to prepare salads based on cooked ingredients, such as grilled vegetables, cooked and cooled beans, pasta, and grain. In general, serve salads during hot weather, when their cooler temperatures can help balance Pitta. Chilled ingredients extinguish the digestive fire, Agni; room temperature is a wiser choice. Serve salads at the noontime meal, when the digestive fire is most powerful, with spices and seasonings that help digestion. Black pepper, ginger, and cumin are Agni-kindling spices, and lemon/lime juice both kindles Agni and help cut ama.

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Tips to reduce High Blood Pressure Effectively & Quickly!

 

Salt is everywhere!  No matter what product you look at, you will find salt – hidden and not so hidden.  Because of this, we have become a society addicted to this rock.  The consequences of salt addiction can be detrimental to our health, unless we make the decision to protect our health and reduce the sodium in our diet.

 Many medical experts consider salt a primary contributor to high blood pressure, increased risk of stroke, heart disease and kidney failure. Sodium is necessary for optimal health – we only need 500 mg. per day!  The problem is, that we Americans consume an excess amount.  Sodium is necessary to regulate fluid balance, contract muscles, and conduct nerve impulses.  The recommended amount is no more than 2,400 mg. each day which equates to roughly 1 teaspoon of salt.  Most of us use three times this amount and over time can create health issues such as High Blood Pressure.

 Many of my clients suffer from high blood pressure, so it is vital to help them lower the sodium in their diet.  Having integrated the following tips into their daily lives, they are not only living healthier, they are living a better quality of life and they don’t miss the salt!

 Tips To Effectively Reduce Sodium

– Read food labels.  Reading a nutrition label will tell you exactly how much sodium you are consuming.

– Buy fresh foods.  Avoid sodium-ladened processed foods.

– Recipe calls for salt?  Cut the salt in half.

– Rinse your canned beans, canned vegetables and canned tuna.

– Avoid bacon, ham, pickles and olives.  These items are cured in salt and are loaded with sodium.

– Avoid meats packed in a marinade or sauce.

– Skip the cheese.  Cheese has a high amount of sodium – 1 cup of low-fat cottage cheese has 745 mg. per cup!

– Minimize or avoid instant foods such as pasta, soups, rice and cereals.

– Choose the labelled “Lower Salt” versions of  foods when grocery shopping.

– Eat out less.  Restaurants and fast food chain’s menu items are notoriously high in sodium.

– When eating out, don’t be shy about asking to have your food prepared without added salt.

– Buy low-sodium or salt-free condiments, sauces and marinades.

– When cooking, Replace salt with herbs and spices.  You can leave out salt and never miss it with added spices.

– Add salt at the end of cooking as salt flavour diminishes.  If you need to add salt, do it at the end of cooking.

– Lemon juice adds zest and freshness.  It does a great job of replacing salt.

– Don’t add salt to your food at the table – put the salt shaker away.

– Try a low-salt cookbook for many delicious low-salt recipes.

 Did you know that your taste for salt is acquired?  Your desire for salt is reversible.  By gradually decreasing  the salt in your diet, you will easily adjust to foods without salt.  Most people find that after only two weeks of lowered sodium in the diet, they begin to no longer miss it.

 By mindfully choosing to reduce your sodium or salt intake, you will create very large health benefits that will serve you for life.

Odesity: Information in Indian System of Medicine

                                              AYURVEDA

Definition Ayurvedic Name: Sthaulya Excess deposition of fat on the body causing discomfort in routine activities and/or adverse effects on health is called sthaulya (obesity).

CausesThe lifestyle, mainly food habits contribute. Heredity is also an important factor in causing obesity.

Dietary habits: • Over eating • Intake of heavy, sweets, cold & unctuous food

Life style causes:• Lack of exercise • Day sleep • Purposeless cheerfulness & lack of seriousness • Lack of mental exercise

Preventive Measures

Don’ts (Apathya)

Dietary: • Over eating • Heavy, sweet, cold, unctuous food, milk products etc. • Fried Food • Preserved, canned food

Lifestyle:• Day sleep • Physical rest • Mental rest • Sluggish routine, lack of exercise

Health Promoting Tips

Do’s (Pathya)

Dietary:• Fresh healthy food at regular intervals • Low fat diet • High fiber diet • Plenty of fresh vegetables and fruits • Yava (barley), chana (black gram) etc.

Lifestyle:• Gradual increase in night awakening i.e. vigil • Physical exercise (regular & moderate) • Mental exercise • Strong motivation and will to loose weight Curative Herbs/Animal Product/Mineral • Guduchi (Tinospora cordifolia) • Musta (Cyperus rotundus) • Haritaki (Terminalia chebula) • Bibhitaki (Terminalia belerica) • Amalaki (Phyllanthus emblica) • Takrarishta • Honey • Shilajatu • Vidangadi Lauha

 

                                               UNANI

Definition Siman-e-Mufrit (Obesity) is condition in which excess body fat accumulates to the extent that it may have an adverse effect on health, leading to reduced life expectancy and increased health problems.

Causes• Kasrat-e-Ghiza (overeating): Overeating leads to weight gain, especially if the diet happens to be Kaseer-ush-Shahm (high in fat). • Ghair Mtaharrik Tarz-e-hayat (Sedentary lifestyle) results in Qillat-e-Ihteraq-e- Ghiza (fewer calories’ burn) which leads to accumulation of Shahm (fat) in the body. • Istehala-e-Bati (slow metabolism). • Soo-e-Mizaj-e-Barid (cold temperament).

Preventive Measures• Taqleel-e-gGhiza (diet restriction) is most important measure. Ghiza-e-Lateef qaleel-ut-taghziayah (light and low calorie diet) is to be used and Ghiza-e-Kaseef Kaseer-ut-taghziayah (heavy and high calorie diet) is to be avoided. • Motadil Badani wa Nafsani sukoon (normal physical and psychic rest). • Motadil Naum-o-Yaqzah • Keep a balance in Harkat wa Sukoon Badani Wa Nafsaani (body and psychic movement & repose). • Take Hammam-e-Haar (Hot bath). • Practice Kasrat-e-Saum (frequent fasting) • Fasd (venesection) • Ishaal – As per the individual requirement.

Health Promoting Tips• Riyazat-e-Motadil (physical exercise) is the second most important measure for Tahzeel (weight loss). Physical activity and exercise help burn calories, regular exercise is an important part of a healthy lifestyle to maintain a healthy weight for the long term. • Avoid oily & fatty diets. • Adopt healthy lifestyle. • Hot bath at empty stomach • Diaphoresis

Curative herbs/Animal product• Luke-e-Maghsool Laakh/Luk (Coccus lacca) • Utraj Lemon (Citrus limon (Linn.) Burm.f.) • Zeera Siyah Caraway (Carum carvi Linn.) • Kalongi Black cumin (Nigella sativa Linn.) • Ajwain Khurasani Henbane (Hyoscyamus alba Linn.) • Seer Garlic (Allium sativum Linn.)

Regimens• Idrar-e-Arq (Diaphoresis) • Idraar-e-Baul (Diuresis) • Hammam-e-yabis (Hot and Dry Bath) • Riyazaat (Exercise)

ACIDITY: Effective & Popular Home Remedies

Acidity_AIM Wellness

Cloves
If you are suffering from gastritis, then clove acts as the wonder drug to get you rid of this sensation. Just chew say about two cloves and slightly bite them so that juices keep oozing out. Soon, the problem will vanish.

Cumin seeds
Take say about a teaspoon of cumin seeds and then roast them. After roasting, crush them in such a manner that they don’t become powder. Now, add this to a glass of water and have it with every meal you take. It does wonders.

Jaggery
Jaggery can help a lot in treating heartburn and acidity. Consume a small lump and allow it to get dissolved in your mouth to get relief from acidity. But, this remedy should not be tried by people who have diabetes.

Raita
Raita prepared with curd and added with ingredients like grated cucumber and coriander will surely aid in digestion and help eliminate acidity.

Basil leaves
Basil leaves are popular for their medicinal properties. Chewing say around 5-6 basil leaves relieves acidity to a lot of extent. One can also make a blend of crushed basil leaves and dried leaves which can be consumed with water or tea or simply be swallowed.

Butter-milk
A yet another simple and most easy homemade remedy to treat acidity is consuming buttermilk mixed with a little say about ½ teaspoon of black pepper powder.

Mint
It is also a good idea to drink fresh mint juice or chew raw mint leaves after meals everyday to keep acidity and indigestion away from you.

Ginger
Ginger is considered as a cure-all herb as it helps in treating so many different kinds of conditions. Consume just the right amount of ginger about half an hour before each meal and feel the difference.

Milk
Milk is a drink that consists of a large amount of calcium which helps in preventing build-up of stomach acid. So, drink a glass of milk after your meal to soothe your stomach after having a spicy meal.

Vanilla ice cream
Yes, gorging a cup of your favourite vanilla ice cream not just savours your sweet tooth but also helps combat gastritis. This is an easy home remedy to fight acidity.

Diabetes: Information in Indian System of Medicine

AYURVEDA

Definition

Ayurvedic Name: Madhumeha

Diabetes (Madhumeha) is a metabolic syndrome that interferes with the body’s ability to process carbohydrates and sugar into fuel. It is characterized by high blood glucose levels.

Causes

Hereditary proneness (Beeja Dosha)

Excessive intake of freshly harvested food articles

Sleeping for long time specially during day time

Environmental toxins, autoimmune disorders

Intake of freshly prepared alcoholic drinks

Excessive intake of sweet/starch

Indulging in extra luxuries, laziness

Sedentary occupation

Lack of exercise

All Kapha aggravating factors

Manas Hetu : Strain, stress, worries, grief, anger, anxiety, fear, depression

Preventive Measures

Don’ts (Apathyas) – Excess use of following should be avoided:

Alcohol, milk, oil, ghee, flour, syrups, curd

Amla, madhura, lavana rasa pradhana dravyas

Naveena Anna (Freshly harvested grains)

Ikshu rasa (Sugarcane juice)

Guda (Jaggery)

Meat of animal which are living in water

Sedentary life style

Divaswapan (Day sleep)

Supression of urine

Overeating

Riding & walking for long time (Exertion)

Health Promoting Tips

Do’s (Pathyas)

Diet to be promoted:

Take low fat diet

Barley wheat

Fruit and leaf of patola, shigru, karavellaka

Lifestyle to be adopted:

Morning walk

light exercise

Yoga – Shavasan, Pranayam

Meditation

Curative Herbs

Methi (Trigonella foenum-graecum L.)

Bimbi (Coccinia indica Wight. & Arn.)

Gudamar (Gymnema sylvestre (Retz.) R.Br. ex Schult.)

Jambu (Syzygium cumini L.)

Karavellaka (Momordica charantia L.)

Udumbara (Ficus glomerata Roxb.)

Guduchi (Tinospora cordifolia (Willd.) Hook.f. & Thoms. )

Triphala (Myrobalans)

 

HOMOEOPATHY

Definition

Diabetes is a chronic disease, which occurs when the pancreas does not produce enough insulin, or when the body cannot effectively use the insulin it produces. This leads to an increased concentration of glucose in the blood (hyperglycemia).

Type 1 diabetes (previously known as insulin – dependent or childhood onset diabetes) is characterized by a lack of insulin production.

Type 2 diabetes (previously known as non – insulin dependent or adult onset diabetes) is caused by the body’s ineffective use of insulin.

Gestational diabetes is hyperglycemia that is first recognized during pregnancy.

Causes

Primary Diabetes Mellitus (Type 1 or Insulin dependent diabetes mellitus (IDDM))

– Juvenile onset.

– Associated with autoimmune disorders

– Resulting in destruction of pancreatic islet cells by anti – islet cell antibodies.

– Association with HLA-DR3 and HLA- DR4 (Human Leucocytic antigen)

Type 2 or Non-insulin dependent diabetes mellitus (NIDDM):

– Exact cause is not known.

– Predisposing causes like obesity, sedentary life style

– Familial predisposition

– Ageing i.e. Maturity onset diabetes of young (MODY)

– High calorie diet

– Pregnancy

– Physical and mental stress

Associated with endocrine disorders, Acromegaly, Cushing’s syndrome, Thyrotoxicosis, Phaeochromocytoma, Chronic pancreatitis etc.

Haemochormatosis

Pancreatic destruction due to excessive iron accumulation.

Iatrogenic – Steroids, Contraceptive pills, Thiazide diuretics etc.

Preventive Measures

Sugar levels to be checked every six months, or as advised by the consulting physician.

Avoid fried, sweets and fast foods.

Avoid mental stress. It is a known aggravating factor for diabetes.

Rather than taking 3 large meals, try eating small meals frequently.

Exercise daily for at least 30 minutes. (If you are a heart patient, you must ask your doctor for the exercises you should or you should not).

Health Promoting Tips

Relaxation techniques to avoid undue stress.

Regular exercise regimen and balanced diet which is low in carbohydrates and contain vitamins and minerals

Routine medical check ups to avoid complications

UNANI

Definition

Ziabetus (diabetes) is a condition characterized by “Abnormal increase appetite and collapse of sexual function in association with Atash-e-Mufrit (polydypsia), Kasrat-e- Baul (polyuria) and weakness in body.

Causes

Soo-e-Mizaj (deranged temperament) of certain organs. This may be Soo-e-Mizaj Saadah or Maaddi due to this Soo-e-Mizaj (deranged temperament), functions of certain organs like Kabid (Liver), Me’da (stomach), Masaareeqa (Mesenteries), Baanqaraas (Pancreas) and Kuliyah (Kidney) are affected.

Soo-e-Mizaj-e-Kuliya.

Soo-e-Mizaj-e-Kabid.

Excessive use of alcohol.

Infaalat-e Nafsania (psychological functions) e.g. stress, worries & emotion.

Negative emotions and fear.

Preventive Measures

Follow measures of Asbab-e-Sitta Zarooriya (six essentials factors) of healthy  lifestyle should be practiced accordingly.

Maintain regular aerobic exercise for required period.

Should follow diabetic diet chart for specific calories.

Quit smoking as it increases the risk.

Avoid consumption of alcohol.

Avoid stress and strain.

Avoid sedentary lifestyle.

Health Promoting Tips

Take meals at short intervals instead of three large meals a day.

Perform vigorous exercise once a week.

Avoid stress and fear.

Sleep 7-8 hours at night.

Special attention should be given to the hygiene of feet.

Maintain your weight according to age, sex and height.

Lifestyle modifications and health education can minimize the risk of diabetes.

Curative Herbs

Kernel of Jamun Jambolan plum (Syzygium cuminii Linn.)

Kernel of Binola Levant cotton (Gossypium herbaceum Linn.)

Falsa Phalsa (Grewia asiatica Linn.)

Bark of Karela Bitter gourd (Momordica charantia Linn.)

Tender shoot of Neem Margo (Azadirachta indica A. Juss.)

Leaves of Belgiri Bengal quince (Aegle marmelos Correa ex Roxb.

Hulba Fenugreek (Trigonella foenum-graceum)

Kalonji Black cumin (Nigella sativa Linn.)

SIDDHA

Definition

Neerizhivu (Diabetes mellitus) is defined as disease of metabolism (metabolic disorder), in which sugar is present in large amount in the blood and is excreted often in the urine. Due to derangement of Pitham Bio combustion is challenged leading to Neerizhuvu. Types of diabetes are as follows:

1) Insulin dependent (IDDM)

2) Non dependant (NIDDM)

3) Gestational

Causes

Obesity

Sedentary life style

Genetic factor

Over eating

Intake of heavy sweets and carbohydrates

Lack of exercise

Day time sleep

Mental stress

Lack of seriousness

Repeated infections

Preventive Measures

Do’s

Siddha advocates specific dietary and life style changes for Neerizhvu (Diabetes

mellitus).

Diet must be moderate with regular intervals.

Fiber rich food is advised and hence lot of vegetables such as brinjal, cu-cumber,

lady’s finger, green tomatoes, plantain flower, drumsticks, cabbage, spinach and

green leafy vegetables can be taken.

Milk products can also be taken in moderation to maintain the normal health of the

affected.

When there is diarrhea, athippinju (tender fruit of Ficus racemosa), mam-paruppu

(seed of Mangifera indica) and sundaikkai (Solanum torvum) to be given.

Don’t’s & Avoid

Over eating

Sweet, cold, unctuous food, milk products etc.

Fried food.

Preserved and canned food.

Alcohol should be avoided.

Yoga should be practiced (Yoga mudra,Vakrasanam,Patchi mothan asanam)

Curative Herbs

Avarai (Cassia curiculata)

Konraiver (Root of Cassia fistula)

Naval (Syzygium cuminni)

Kadal azhhlinjal (Salacia oblonga)

Sirukurinjan (Gymnema sylvestre)

Maruthampattai (Bark of Terminalia arjuna)

Kadukkai (Terminalia chebula)

Vilaver (Root of Aegle marmalos)

Seenthil (Tinospora cordifolia)

Santhanum (Santalum album)

Thamarai mottu (Bud of Nelumbo nu-cifera)

Korai kizhangu (Cyperes rotundus)

Stress Management at Office: Tips for relaxation

Right Posture Failure to adopt proper posture while in neutral standing or sitting end up in problem. Sit straight and tall at the edge of your chair.
Lunch Break Stress Exercises Yawning during working hours is the symptom to identify your stress level. You may fall asleep with the increasing level of stress.
Do few exercises before taking your lunch like:
Eye Exercise
You need rest to eyes for few seconds atleast twice during the course of your days work. Continuous concentration on one particular point or object, improper of over lighting and stress may harm the eyes.
1. Sit or stand straight 2. Without moving your body and neck, inhale and look up the ceiling. Hold it for few seconds 3. Exhale and gradually drop the sight down to look the floor 4. Similarly do it on side ways 5. Rotate your eyes slowly and steadily both clock wise and anti clock wise 6. Blink the eyes several times and close it to relax
Neck Relaxation Improper standing/sitting or continuous standing/sitting in one particular posture may lead to terrible aching, stress and end up in spondylitis. Relieve such things with Neck Relaxation techniques.
1. Keep the body straight, put your hands on waist and lower the neck ie touch your cheek on the upper part of chest 2. Hold for few seconds and take few breath at this position 3. Lift back the neck 4. Similarly do it on the reverse side 5. Then, touch your right shoulder with right ear, hold for few seconds and take few breath 6. Do the same on left side 7. Then, rotate your neck slowly and steadily clock wise few times and come back to neutral position and take few breath 8. Do it on the reverse side
Shoulder Exercise 1. Keep your hands on the waist and rotate your hands at shoulder level slowly clockwise and anti clockwise for few times 2. While inhaling stretch your hands so that it touch your ears. While exhaling bring back your hands to the side
Breathing Exercise Pranayama, the breathing exercise, may rejuvenate you, to carry on your work with extra energy.
1. Put your right thumb on your right nostril 2. Deeply inhale air using your left nostril 3. Close your left nostril with your right index finger and hold breath for few seconds 4. Exhale through left nostril 5. Do it similarly with left nostril closing right nostril 6. Now inhale through left nostril, hold breath and exhale through right nostril and do the other way 7. Practice few times
Yoga and Life Style Yoga is a traditional and cultural science of India, which preaches ideal life style and maintenance of health. It literally means unity with divine consciousness. Yoga brings about suitable changes in the behavioral pattern and the attitude of a person.
Asanas (Active Stretching) Traditionally Asana means a “sitting condition”, or “position”. There are three basic human postures like standing or sitting or lying postures. Though “posture” does not convey the full meaning of Asana, it is often referred alternatively. An Asana is an attitude, which is psycho-physiological in nature and cultures body and mind.
Types of Asanas  Cultural or Corrective Asanas Meant for reconditioning the body and mind so as to bring about stability, peace and a sense of well-being. Most of them work on abdominal part. Maximum numbers of Asanas are included in three sub groups
 A – Asanas working on Spinal Column  B – Asanas working on Interoceptros  Proprioceptors – Skeletal Muscles  Visceroreceptors – Visceral organs subjected to  pressure changes through intra- abdominal cavity  C – Asanas working on Vestibular Organs
Relaxative Asanas They work at the chitta (subtle aspect of consciousness) level that eliminate the physical and mental tensions. They are practiced in supine and prone position of the body respectively. Shavasana and Makarasana are two important relaxative asanas.
Meditative Asanas These asanas provide a comfortable and stable position of the body to make the mind more and more steady for the process of meditation. Padmasana, Sidhhasana and Swastikasana are few relaxative asanas.  
Stress Management through Promotion of Mental Health

  • M – Money Management, Minimize needs, Meditation
  • E – Earnest Expectations, Enjoy the work you do
  • N – Avoid Negative thinking
  • T – Try to be happy Today
  • A – Accept and Adopt Reality
  • L – Avoid Loneliness
  • H – Develop good Hobbies
  • E – Live in good Environment. Express yourself clearly
  • A – Be Active and have positive Attitude
  • L – Try to Learn more and Manage Life
  • T – Have realistic Targets and Tackle one at a time
  • H – Maintain Healthy life style

DISEASES in INDIA: CHANGE DIETARY PATTERN AND LIFESTYLE NOW

INTRODUCTION

Lifestyle diseases are our own creation. Most men are unable to resist the work holism, sedentary living environment, , blind pleasure psychosis, suffocating dispositions, exchanging conscience and faith with wealth, consumption-based happiness indices, absence of regular sleep, leisure, socializing, taking metric kilos of junk food, and finally the mad march against indomitable time. The only remedy lies in the fact that, man needs to control his senses, freshen up his common sense to make life more convenient in the long run. The main factors contributing to the lifestyle diseases include bad food habits, physical inactivity, wrong body posture, and disturbed biological clock. 

A report, jointly prepared by the World Health Organization and the World Economic Forum, 2008, says India will incur an accumulated loss of $236.6 billion by 2015 on account of unhealthy lifestyles and faulty diet. The resultant chronic diseases – heart disease, stroke, cancer, diabetes and respiratory infections – which are ailments of long duration and slow progression, will severely affect people’s earnings. The income loss to Indians because of these diseases, which was $8.7 billion in 2005, is projected to rise to $54 billion in 2015. Pakistan would face an accumulated loss of $30.7 billion with income loss increasing by $5.5 billion to $6.7 billion by 2015. China, however, will be worse off. While its accumulated loss will stand at $557.7 billion, the loss of income of the Chinese will stand at $131.8 billion, almost eight times what it was in 2005.

Lifestyle disease associated with the way a person or group of people lives. Lifestyle diseases are diseases that appear to become ever more widespread as countries become more industrialized. These are different from other diseases because they are potentially preventable, and can be lowered with changes in diet, lifestyle, and environment. These include hypertension, heart disease, stroke, obesity, diabetes, diseases associated with smoking and alcohol and drug abuse, tobacco and nutrition-induced cancers, chronic bronchitis, emphysema and premature mortality. Poor life-style includes, poor diet, lack of exercise, smoking, excess alcohol, poor sleep, stress due to heavy workload. Several factors are resulting in the increasing burden of lifestyle disease which includes longer average life span, rising income, increasing tobacco consumption, decreasing physical activity and increased consumption of unhealthy food. The underlying attributable factors that cause these diseases are a complex web of social, economic and cultural changes which are inevitable in this era of urbanization and globalization. The last four decades have seen radical changes in eating patterns. These changes in eating patterns have resulted in major changes in the nutrient composition of the diet. These changes in eating patterns are more common in urban settings but also occurring in the rural communities as well. The traditional diet was , in general, moderate to high in energy, moderate to low in fat, moderate to low in protein, high in complex carbohydrates and fibre, possibly high in antioxidants, potassium and trace minerals and low in simple carbohydrates and salt. The current urban diet is moderate to high in energy, high in fat and protein, low in complex carbohydrates and fibre, probably low in antioxidants, potassium and trace minerals and high in simple carbohydrates and salt. These changes in nutritional patterns are thought by many to be a major contributor to increased rates of non communicable diseases. An Individual’s dietary habits have profound effect on the quality of their health. Diets which are high in saturated fat, sugar cholesterol and sodium can lead to a number of chronic diseases including CHD, diabetes and cancer.

According to a research paper published in the prestigious Lancet (Allen and Spencer, 2002), there is corroborative evidence that diet and lifestyle is playing a major role in predisposition to various diseases like cancer. In many countries, peoples’ diet changed substantially in the second half of the twentieth century with increase in consumption of meat, dairy products, vegetable oils, fruit juice, and alcoholic beverages, and decrease in consumption of starchy staple foods such as bread, potatoes, rice, and maize flour. Other aspects of lifestyle also changed, notably, large reductions in physical activity and prevalence of obesity. Illnesses such as cancer of certain forms, most types of heart disease, high blood pressure, obesity, and Type 2 diabetes are “contracted” from the way people live and are caused by the life-style adopted by the individual, though there may be some exceptions. A study conducted jointly by the All India Institute of Medical Sciences and Max Hospital shows the incidence of hypertension, obesity and heart disease is increasing at an alarming rate, especially in the young, urban population. Nowadays, not only are lifestyle disorders becoming more common, but they are also affecting younger population. Hence, the population at risk shifts from 40+ to maybe 30+ or even younger.

There are several other factors likely to contribute to the emerging burden of chronic diseases in India. Pollution of food sources by pesticides, chemical fertilizers and toxic contaminants is common in rapidly industrializing societies, particularly when regulatory bodies are lax, enforcement agencies are weak, public awareness is poor and consumer organizations ineffective. Globalization of trade encourages cash crops for export and the resultant movement of important micronutrients, which are now not available to the local population, and at the same time promotes increased vulnerability with agricultural production subject to the pressures of global free trade and competition. Opening the economies of the developing world to the free market compounds the situation. This results in the inculcation of imbalanced and calorically excessive Western-type diets existing globally, together with the widening of socio-economic differentials and inequalities in the society. Changes in lifestyles will further fuel this, as exemplified by the increasing level of smoking that is vigorously encouraged by the multinational tobacco industry among the young, to compensate for reduced sales in countries in the West. It is estimated that 50–60% of adult males in developing countries are regular smokers, while the prevalence of smoking and related morbidity and mortality is declining in the industrialized West.   

LIFESTYLE DISORDERS IN INDIA CAUSING DEATH

Chronic diseases are the leading causes of death and disability worldwide. Disease rates from these conditions are accelerating globally, advancing across every region and pervading all socioeconomic classes. Reducing risks, promoting healthy life, indicates that the mortality, morbidity and disability attributed to the major chronic diseases currently account for almost 60% of all deaths and 43% of the global burden of disease (World Health Report 2002). By 2020 their contribution is expected to rise to 73% of all deaths and 60% of the global burden of disease. Moreover, 79% of the deaths attributed to these diseases occur in the developing countries. Four of the most prominent chronic diseases – cardiovascular diseases (CVD), cancer, chronic obstructive pulmonary disease and type 2diabetes – are linked by common and preventable biological risk factors, notably high blood pressure, high blood cholesterol and overweight, and by related major behavioural risk factors: unhealthy diet, physical inactivity and tobacco use. Over the past four decades increasing level of blood pressure and higher prevalence rates of hypertension have been experienced. The rates are higher in urbanized groups as compared to traditional living people.

RECOMMENDED LIFESTYLE CHANGES

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The WHO and some health agencies have issued recommendations regarding life style modifications. These recommendations include: Stop smoking, reduce body weight, moderate alcohol intake, reduce salt intake, improve dietary habits and increase physical activity.(Chalmers, 1999; Campbell and Taylor,1999) A healthy lifestyle must be adopted to combat these diseases with a proper balanced diet, physical activity and by giving due respect to biological clock. To decrease the ailments caused by occupational postures, one should avoid long sitting hours and should take frequent breaks for stretching or for other works involving physical movements. In this revolutionized era we cannot stop doing the developmental work, but we can certainly reduce our ailments by incorporating these simple and effective measures to our lives Life style risk factors which can be changed, termed modifiable include: diet, hypertension, cigarette smoking, elevated plasma cholesterol, excessive body weight, diabetes mellitus, physical inactivity and excessive alcohol intake. Specific changes in diet and lifestyle likely to benefits our health. The relationships and supporting evidence are summarized here.  Avoid tobacco use  Maintain a healthy weight  Maintain Daily Physical Activity and Limit Television Watching.  Eat a Healthy Diet:  Replace saturated and trans fats with unsaturated fats, including sources of omega-3 fatty acids   Ensure generous consumption of fruits and vegetables and adequate folic acid intake  Consume cereal products in their whole-grain, high-fiber form.  Limit consumption of sugar and sugar-based beverages  Limit excessive caloric intake from any source.  Limit sodium intake

CONCLUSION

Lifestyle diseases also called diseases of longevity or diseases of civilization interchangeably, are diseases that appear to increase in frequency as countries become more industrialized and people live longer. Modern science through improved sanitation, vaccination, and antibiotics, and medical attention has eliminated the threat of death from most infectious diseases. This means that death from lifestyle diseases like heart disease and cancer are now the primary causes of death. The main factors contributing to lifestyle diseases include bad food habits, physical inactivity, wrong body posture, and disturbed biological clock. According to the report, 60% of all deaths worldwide in 2005 (35 million) resulted from non communicable diseases and accounted for 44% of premature deaths. What’s worse, around 80% of these deaths will occur in low and middle-income countries like India which are also crippled by an ever increasing burden of infectious diseases, poor maternal and perinatal conditions and nutritional deficiencies.

Although with development in technology, work load and lifestyle people have less time to cook and eat, but still there are developed and simplified methods of cooking too. Therefore, there is a need to make people aware about right choice for food and life saving habits. Overall, encouragement of healthy lifestyles in the population should help to reduce the high burden of lifestyle diseases and MS in India. Governmental and non-governmental agencies of the country should work together to achieve this goal. Lifestyle interventions have shown definite benefit in the management and prevention of these diseases in large scale studies.

There is a paucity of epidemiological data on the overall prevalence of many chronic illnesses (including lifestyle diseases) in India because of the following reasons: (i) the country is huge with very diverse population that has different social and cultural characteristics; (ii) even today, there is inadequate access to healthcare institutions for many rural communities; and (iii) reliance on indigenous healthcare systems such as Ayurveda, Unani and Siddha by many individuals of the country.

Life style changes in families have a major impact on the health of the nation. In past few decade we have witnessed a rapid transformation in the lifestyle of Indians, particularly those living in urban India. Economic growth, modernization, urbanization & socialization has changed the life style of Indian families. With a shift in eating habits & the adoption of a sedentary life style that has resulted in rapid escalation of lifestyle diseases with alarming projection by WHO, 2005 that by 2020, seven million Indians may die of lifestyle diseases. Elimination of these risk factors can  prevent diabetes, stroke, heart disease by 80% and cancer by 40%. Its time to act now to adopt a healthy life style in the families by healthy diet, regular exercise, no tobacco and stress control and say no to drugs.