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Go for morning walks, drink lemon water for toned body

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New Delhi, April 7: Go for regular morning walks, drink lemon water to keep you hydrated and go for simple exercises daily to be fit and fine summer, say experts.

Parul Patni, nutritionist at Diet Solutions and Stuti Dhingra, Physiotherapist at Healing Hands, have listed ways of toning up your body:

* Do a lot core strengthening for those flat abs. Engage your core most of the times in the day and see the result as you will feel your clothes getting loose. Just tuck in your tummy 30 per cent while breathing and talking. Doing this throughout the day tones up your belly.

* If you want a leaner body, perform a circuit training protocol for the whole body, rather than just your abdominal to burn total body fat. Simple exercises such as lunges, push-ups, pull ups, chest curls and squats can be done in the gym. Do three sets of 15 repetitions. Don’t forget to co-ordinate your core exercises with it because that is the key to your flat tummy.

* A 30 minute walk in the morning can change your life. A morning walk is easy on your joints and heart, and the fresh morning air can help calm your nerves, improve your mood, and keep you energetic and positive for the rest of the day.

It is a form of aerobic or cardio exercise which gets all your muscles moving, and keeps you fit. Don’t forget to co-ordinate with your core. Engage your core all the time you walk.

* A healthy mind keeps you calm and composed even at troubled times and this promotes good health. Listen to a soothing music and close your eyes for 10-15 minutes in a day. Doing this on a regular basis gets that glow on your skin and promotes good health.

* Drink lots of lemon water to keep you hydrated.

* Eat lots of green leafy vegetables, seasonal fruits and berries.

* Wear comfortable loose clothing for proper air hydration of body and of course to hide that extra fat.

* Temperature change may lead to various diseases hence having good immunity is important. Vegetable and fruit smoothies are a good way of improving immunity against diseases as they are rich in vitamins and minerals.

* Have enough probiotics in the form of curd, idli and khaman dhokla. A course of antibiotic destroys good bacteria with bad ones. So, replenish them with probiotics.

* Vitamin A is a very important vitamin when it comes to skin. Winter vegetables are full of beta Carotene which is converted to vitamin A in body. Have lot of green leafy vegetables, carrots, beetroot and radish to replenish stores for coming summers.

* Go on a low glycemic diet to lose some weight around waist to look summer ready.

IANS

Health

Eat fish thrice a week to boost your unborn’s eyesight, brain

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London, Sep 21: Pregnant women can enhance the development of their unborn child’s eyesight and brain function by regularly eating fatty fish during the pregnancy, a new study has found.

The findings suggested that infants whose mothers ate fish three or more times a week during the last trimester of their pregnancy fared better than those whose mothers ate no fish or only up to two portions per week.

“The results of our study suggest that frequent fish consumption by pregnant women is of benefit for their unborn child’s development,” said lead author Kirsi Laitinen of the University of Turku in Finland.

“This may be attributable to long-chain polyunsaturated fatty acids within fish, but also due to other nutrients like vitamin D and E, which are also important for development,” Laitinen added.

For the study, published in the journal Pediatric Research, the research team analysed the results of a small group of mothers and their children drawn from a larger study.

The mothers had to keep a regular food diary during the course of their pregnancy. Fluctuations in their weight before and during pregnancy were taken into account, along with their blood sugar level and blood pressure.

The team recorded the levels of nutritional long-chain polyunsaturated fatty acid sources in the mother’s diet and blood serum, and the levels in the blood of their children by the age of one month.

Their children were further tested around their second birthday using pattern reversal visual evoked potentials (pVEP). This sensitive and accurate, non-invasive method is used to detect visual functioning and maturational changes occurring within a young child’s visual system.

“Our study therefore highlights the potential importance of subtle changes in the diet of healthy women with uncompromised pregnancies, beyond prematurity or nutritional deficiencies, in regulating infantile neurodevelopment,” Laitinen noted.

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Eating food cooked on wood, coal may impair your lungs

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New York, Sep 21: Love to eat food cooked on the barbecue? Beware, it is associated with increased risk of respiratory illness or death, researchers warned.

Compared to those who used electricity or gas, chronic and acute respiratory disease hospitalisations or deaths were 36 per cent higher among those who used wood or coal for cooking, researchers, from the University of Oxford, have found.

People who switched from solid fuels to clean-burning fuels reduced their risk to only 14 per cent higher than those who never cooked with wood or coal.

It is because solid fuels emit very high levels of pollutants especially very small particles, which penetrate deep into lungs, the researchers explained.

“The increased risk of major respiratory diseases posed by burning wood or coal can be significantly lowered by switching to a clean-burning fuel”, said Zhengming Chen, professor at the varsity’s Nuffield Department of Population Health.

“Our findings make a compelling case to speed up the global implementation of universal access to affordable clean energy, one of the UN Sustainable Development Goals,” Chen said.

Nearly three billion people around the world live in households that regularly burn wood, coal or other solid fuels to cook their food.

Typically, these households are found in the rural areas of low- and middle-income countries.

For the study, published in the journal American Thoracic Society, the team analysed the health records of 280,000 adults, aged 30 to 79 from 10 areas of China.

They were followed for nine years and 19,823 were either hospitalised or died following major respiratory diseases.

Of these events, 10,553 were due to asthma or chronic obstructive pulmonary disease (COPD), and 7,324 were due to acute lower respiratory infections, most often pneumonia.

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Walking just 35 minutes daily can reduce stroke risk in elderly

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New York, Sep 20: Older adults can prevent their risk of strokes by taking a daily stroll for just 35 minutes a day or four hours a week, say researchers.

Indulging in moderate physical activity, such as swimming, brisk walking, or running two to three hours a week may also reduce the severity of strokes than people who are physically inactive.

“Stroke is a major cause of serious disability, so finding ways to prevent stroke or reduce the disability caused by stroke are important,” said Katharina S. Sunnerhagen, from the University of Gothenburg in Sweden.

“While exercise benefits health in many ways, our research suggests that even simply getting in a small amount of physical activity each week may have a big impact later by possibly reducing the severity of a stroke,” she added.

For the study, published in the journal Neurology, the team identified 925 people with an average age of 73 who had a stroke.

Of the 481 people who were physically inactive, 354 or 73 per cent had mild stroke. Of the 384 who engaged in light physical activity, 330 or 85 per cent had mild stroke. Of the 59 people who engaged in moderate physical activity, 53 or 89 per cent had mild stroke.

People who engaged in light to moderate physical activity before their stroke were twice as likely to have a mild stroke rather than a moderate or severe stroke when compared to people who were physically inactive, the researchers said.

“There is a growing body of evidence that physical activity may have a protective effect on the brain and our research adds to that evidence,” Sunnerhagen said.

The study does not prove that physical activity reduces stroke severity; it only shows an association, she noted.

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