Healthy Habits – Apollo Hospitals Blog

HEALTH CARE HEALTHY HABITS MEDICAL INFORMATION MEDICAL TECHNOLOGY TIPS & PREVENTION

How To Run – A Beginners Guide

If you’ve decided it’s time to begin an exercise program, running is one of the human body’s most natural ways to do so. In fact, studies have found that running promotes a person’s overall well-being of body, mind and soul. Running boosts one’s self-confidence, relieves stress, and helps you lose those unwanted pounds; while also toning your muscles and increasing physical endurance. And, running has further been medically proven to reduce the risk of heart disease, type II diabetes, stroke, and some forms of cancer! More positives related to running include the fact it can be done virtually anywhere, anytime, and that it is a relatively inexpensive form of exercise. As a beginner, doctors recommend several important steps to follow when getting started, and as you gradually increase your running distance over time. A Beginner’s Running Program Starts with the Shoes

Artboard 1ad Starting a new running habit doesn't have to be hard. This guide makes it easy to get started, get inspired and stay on track. When you consult a doctor, they will inform that running comfort starts with a good pair of shoes. Make sure that they are specified for running, and that the shoes are not too loose or tight. Ideally, they need to be a little larger than your dress or casual pairs, so that they don’t “heel slip”, and fit securely and comfortably in the midfoot area.

Alright, now you’ve got your shoes, and you are ready to begin running. Here are some other recommendations when starting a running program, and as you progress over days, weeks, and months:

It is important that you stay hydrated before and after running, and the best source of hydration is regular water. Right after running, water should be the only beverage that you drink, and make a conscious effort to increase your daily water intake in relation to how far, and how often, you run.

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HEALTH CARE HEALTHY HABITS MEDICAL INFORMATION SURGERY & RECOVERY TIPS & PREVENTION

6 Mouth-Watering Healthy Salads You Can Make at Home

Ask a doctor and he'll tell you that the secret to living a healthy life is regular exercise, healthy meals, and lots of smiles. Eating salads is one of the easiest ways to get the required serving of nutritious vegetables and fruits. Salads are served at virtually all restaurants and made at home. Salads can be customised to suit your palate by simply incorporating vegetables and fruits you enjoy most. Reasons Why You Should Eat Salads

● Salads are rich in fibre and thus aid digestion, lower cholesterol and kerb the appetite.
● The essential minerals and vitamins our body needs are supplied in a bowl of salad. Depending on the kind of vegetable and fruits used to make your salad, your body can gain essential vitamins and minerals that include vitamin C, beta-carotene, antioxidants, magnesium, potassium, folate, and other necessary vitamins.
● Healthy fats from avocado and olive oil found in salad dressing have nutritional benefits; Vitamins A, E, and K are absorbed in the presence of these fats.

If you are looking for healthy and tasty homemade salads, try these six awesome simple salad recipes today.

Tasty Fruit Salad

Fruit salads are ideal for summer, especially when refrigerated before consumption. This recipe is quick, easy, nutritious, and delicious!

Ingredients

● 2 green apples, peeled and chopped.
● 16 ounce of nonfat yogurt.
● 1 cup of finely chopped walnuts.
● 4 stalks of chopped celery.
● 2 sliced nectarine.
● 1 cup of dried cranberries.

Preparation

● Combine all ingredients in a salad bowl.
● Add the nonfat yoghurt or any other yoghurt of your choice.
● Place in the refrigerator to cool for some time.
● Serve chilled.

Apple Coleslaw Salad

This apple coleslaw salad is the perfect accompaniment for burgers. A mixture of fruits, vegetables, and tasty salad dressing. For the ultimate experience, serve when chilled.

Ingredients

● 2 cups of chopped cabbage.
● 2 grated carrots.
● 1 chopped red apple.
● 1 finely chopped green onions.
● ¼ cup chopped red bell peppers.
● 1 teaspoon of lemon juice.
● 1/3 cup of mayonnaise.
● Sugar (optional).

Preparation

● In a clean salad bowl, mix cabbage, apples, bell peppers, carrots, and green onions together.
● In another bowl, prepare the salad dressing by combining mayonnaise, sugar, and lemon together.
● Drizzle the mixture over the combined fruit and vegetable mix.
● Serve immediately or refrigerate first.

Carrot Salad

● Carrots are rich in beta-carotene and vitamin C. This simple, healthy salad is not just attractive and tasty but improves eyesight, skin texture, and reverses the negative effect of sun damage.

Ingredients

● 1 teaspoon lemon juice.
● 1 tablespoon olive oil.
● 1/ 4 cup of water.
● Salt to taste.
● 4 grated carrots.
● Chopped garlic.
● 1 teaspoon red pepper flakes.
● Parsley.

Preparation

● Add grated carrots, garlic, and water in a clean bowl.
● Microwave the mixture for a few minutes.
● Drain the excess water from the carrot and garlic mix.
● Add olive oil, pepper flakes, parsley and salt.
● Serve immediately.

Note—consumption of pepper is proven to worsen certain illnesses. Speak to your doctor before consuming spicy foods if you suffer from any medical condition.

Tomato and Peach Salad

Tomato and peach may seem like an odd combination till you try this recipe. Simple and quick to make, this salad offers many positive antioxidants and healthy fats.

Ingredients

● 3 sliced plum tomatoes.
● 1 teaspoon of apple cider vinegar.
● Salt.
● Pepper.
● Thin slices of red onions (as desired).
● Peach wedges.
●1 teaspoon of olive oil.

Preparation

● Combine sliced tomatoes, peach wedges, and red onion slices in a bowl.
● Drizzle vinegar and olive oil over the mixture.
● Add salt and pepper and taste for the desired flavour.
● Serve immediately or keep refrigerated.

Mango Chicken Salad

Get your daily dose of protein by following this simple recipe. Mango and chicken salad is the perfect side for some lightly air fried chips. The chicken in the salad makes it a rich protein packed dish that can be eaten as a main meal.

Ingredients

● 1 tablespoon lemon.
● 1 tablespoon honey.
● Grated ginger.
● 1/4 olive oil.
● Grilled chicken.
● Diced mango (as desired).
● Chopped red and green bell peppers.

Preparation

● Combine grilled chicken, red and green bell peppers, and mango in one bowl.
● In another bowl, mix honey, olive oil, lemon, and grated ginger.
● Toss the vegetables with the mixed salad dressing and serve immediately.

Curry Tuna Salad

Tuna is rich in protein, selenium, and omega 3 fatty acid. The benefits of tuna include improved heart health, obesity prevention, reduced chances of stroke, and a sound immune system.

Ingredients

● Canned tuna.
● 1 tablespoon curry powder.
● Vegetable oil.
● I tablespoon mayonnaise.
● 1 teaspoon lime juice.
● Salt.
● Pepper.
● Slices of red onions.
● Cilantro.

Preparation

● Heat the curry powder in vegetable oil.
● Mix in the mayonnaise, lime juice, salt and small amount of pepper.
● Toss the mixture with the red onion slices, cilantro, and canned tuna.
● Serve while warm.

It comes to no surprise why salads are an extremely food option for many people. There is enough evidence that suggests eating salads before the main meal reduces the total amount of calories eaten at that meal. To tap into the full health benefits of eating salads, ensure you substitute fatty salad dressings for healthier alternatives and build a salad bowl with enough fresh vegetables.

If you plan on starting a healthy food plan, talk to your dietician to see how you choose healthy meals for you and your family starting today.

Do you like eating salads?

HEALTH CARE HEALTHY HABITS MEDICAL INFORMATION TIPS & PREVENTION

6 Fruits to Eat Every Week

A healthy balanced meal is one which contains all six classes of meals in their right proportion. Your diet is not complete without fruits because they provide your body with essential minerals and vitamins to function properly. It is recommended an adult eats at least 2 cups of fruits daily.

But are you eating enough fruits? There are certain types of fruits you should incorporate into your weekly diet. Not only are these fruits packed with powerful antioxidants, but they are also rich in fibre which aids the breakdown of fat.

Here’s a list of six essential fruits you can pick up at your local market to receive your daily dose of vitamins, iron, and other essential minerals.

Blueberries

Blueberries are succulent, fresh, and they can be eaten raw or used in various recipes. These tiny fruits are packed full of essential vitamins and do a lot more for your body than you can imagine.

Health Benefits of Blueberries

● Blueberries are high in fibre and low in cholesterol which makes them ideal for nurturing a healthy heart. Additionally, they are rich in potassium and folate that prevent damage to the blood vessels.
● Looking to ward off cancer? Then you should add blueberries to your diet. They have antioxidant properties that prevent radical damage to cells.
● The fibre content in this fruit makes it useful for weight loss as well.

Apples

Apples are one of the more staple fruits you can get at your local market. Apples are the perfect fruit for those who need to satisfy their sweet craving. Additionally, apples can be added to salads and transformed into delicious apple pies at home.

Health Benefits of Apples

● Apple's lower bad cholesterol (LDL) in the body while increasing good cholesterol (HDL).
● Eating an apple weekly reduces your chances of getting diabetes.
● Apples are packed with antioxidants and prevent various forms of cancer

Oranges

Who doesn’t love oranges? There are many reasons why you should be eating oranges at least once a week. Orange juice and its pulp are especially good for your body, so if you’re making orange juice, do not throw away the pulp!

Health Benefits of Oranges

● One of the major nutrients in oranges is vitamin C. This nutrient reverses the negative effect of sun damage and reduces the appearance of wrinkles.
● They are rich in fibre and aid in the breakdown of fatty foods.
● Contains hesperidin which lowers the level of cholesterol in the body.

Bananas

There’s a reason bananas are one of the most consumed fruits across the world, and it has nothing to do with colour, taste, or shape.

Health Benefits of Banana

● Bananas are rich in fibre and vitamin C which makes them the ideal anticancer super-fruits.
● Bananas are high in potassium and promote healthy functioning of the human heart.
● It is the ideal food for diarrhoea patients who have lost a lot of electrolytes like potassium needed in their body.

Strawberries

Strawberries have been around for a long time. Gone are the day's people ate these fruits just for the taste and fun. Thanks to science, the health benefits of these fruits have been made known, and you should include it in your diet.

Health Benefits of Strawberries

● They are packed with vitamin C and antioxidants which protect the cells in the body from free radical damage.
● They serve as an ideal source of vitamin K and magnesium.
● Strawberries are rich in flavonoids and phytonutrients that protect the heart and prevent cancer.

Papaya

Also called pawpaw or papaw, this tropical fruit can be eaten at any time of the year as they are always available.

Health Benefits of Papaya

● Papaya is rich in papain which is a substance that aids easy digestion of food.
● It is rich in beta-carotene and lowers your chances of asthma. Beta-carotene also protects the body against colon cancer and prostate cancer.
● Strong and healthy bones are guaranteed due to the presence of the vitamin K.

There’s a whole lot of benefit for adding fruits to your weekly diet. Fruit is an important part of a healthy lifestyle and provides a lot of essential nutrients. Although fruits are beneficial and important to the human health, disregarding other food classes and opting for a fruit diet is detrimental to your health.

If you have any medical condition, and you are not sure you should eat any of the listed foods above, speak to a doctor at Apollo Hospitals right away.

HEALTH CARE HEALTHY HABITS TIPS & PREVENTION

Winter skin damage for all age groups

Hello, Winter! Here comes the most pleasing and soothing weather that everyone looks forward after being troubled from hot burning summer! But, one common problem that all age group people experience badly is the skin damage. Do you agree with this fact? Although the season is cold and lovable, you may also need to think about certain measures to handle the upcoming skin problems due to over chillness in the atmosphere. If you really want to look beautiful with healthy skin, then finding the right solution is imperative. It is now time to go an extra mile to keep your skin protected from dryness and itch and pay enough attention. As a measure to help you become aware of protecting your skin from worst consequences of winter, you should understand its causes and the remedies. Why skin becomes dry in winter? When the weather turns frightful outside, it creates an impact on your skin too. The main reason for the dry winter skin is the lack of moisture in the skin, which as a result tightens the skin cells and weakens the protective barrier. Regardless of the age groups, everyone gets a rosy glow on the cheeks. At the same time, we also experience a sort of uncomfortable dryness in the skin on face, hands, and feet. For some people, this condition may worsen with extreme dry feeling, causing cracks, eczema, and flak. Some of the common symptoms you can notice as a result of winter skin damage are: ● Dry skin ● Flaky in appearance ● Uneven and grey skin If you find your skin worsening, then try to consult your doctor for quick remedy and prevent serious skin and health impacts. Tips to Prevent Winter Skin Damage There are ample ways which you can follow to prevent skin damage, especially during winter. One of the most common and popular remedies people follow to treat skin damage in winter is moisturized. It is obvious that during winter, skin loses moisture at a faster rate, which leads to weakening of the top protective layers. To feel comfortable, you can apply moisturizing lotion, which will also help to keep the skin healthy. To get better results apply moisturizer soon after you take a shower and before bed. You can consult your dermatologist if your skin is sensitive for the recommendation of a safe to use and quality moisturizer. Here follow additional skin care methods: Exfoliate: Next, to moisturizing your skin, you can try the exfoliating method, which can remove dead skin cells from the surface and help your skin to look less flaky and dry. However, it is recommended to use exfoliator formulated with fruit acids, which contains more antioxidants. Hydrate: Daily hydration is very important the moment winter begun. Try to drink more water you can. You can also take more fruits and vegetables as a measure of hydration. The best way to start with is to drink lukewarm water with few drops of fresh lemon juice in the morning. This lemon water can gain you Vitamin C, which is essential for skin health. Avoid hot shower: It is obvious that hot shower on freezing winter days will make you feel comfort, but not for your skin. Perhaps, it is good you can take a lukewarm shower to avoid irritation and maintain moisture on your skin. Olive oil: Rich in antioxidants, olive oil works as an excellent moisturizer and skin protector. It is also rich in Vitamin A and E, which helps in neutralizing the oxidizing effect that causes damage to skin collagen and wrinkles while help in good blood circulation in the dermis. You can also use oils like almond oil, coconut oil, and avocado oil as an alternative to olive oil. Before you apply the oil, try to slightly warm up to get a better result and prevent winter skin damage. In addition to the above-said skin care methods, you can also use castor oil, aloe vera gel and other natural products for better results. It is, however, recommended to consult your dermatologist to use safe skin care product, especially, to prevent winter damages. skin footer

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HEALTH CARE HEALTHY HABITS INDIA GENERAL INFORMATION SURGERY & RECOVERY TIPS & PREVENTION

Long sitting causes joints pains

Have you experienced the jerk in your knee while getting up from your chair in the office or did you find it difficult to bend down and pick up things from the floor? There are many such little pains here and there in the joints across the body that gives sometimes mild and other times severe pain. For elders, the conditions are every grave because of their long sitting positions and less activity. Even the young generation is becoming a victim of joints pains due to long sitting hours in the office and less physical activity. There are a number of other contributing factors too, the understanding of which can make us aware and avoid such troubling physical inabilities. Joint Pains due to Long Sitting Hours - A Kind of Psoriatic Arthritis One of the common conditions that people experience due to sitting for long hours is Psoriatic Arthritis. This may cause stiffness and pain in your joints. In the initial stage, it can be controlled with a little exercising, yoga, hot pads, ice packs etc, however, if is pain is persistent, never attempt to reduce the pain yourself, as it may lead to other consequences. It is recommended to consult your doctor for its proper diagnosis and treatment. There are multiple diagnostic approaches available to establish the main cause of such knee pain and give appropriate treatment. By addressing the exact cause and initiating the right treatment, the severance of the diseases can be reduced or stopped. Causes of Joint Pain after sitting Long Hours Here are some of the major causes of joint pain after sitting for long hours:

● This condition may be caused due to damage in the joint due to arthritis. Arthritis is further categorized into Osteoarthritis, caused due to wear and tear to joints, which is very common with aging factors, and Rheumatoid arthritis, which is caused due to dysfunction of the immune system resulting in damages to joints.
● Osteomyelitis, which is an infection in the bone causing joint pain after sitting for long hours. This may result in septic arthritis which refers to the infection of joint space.
● Other conditions like tears, tendons, rupture of cartilage and ligaments can also cause knee pain
● Gout, a disorder in which the crystals are built up in the knee and joints can cause joint pain.
● Tumors in bone joints is a severe condition that can also result in joint pains

Know the Risk Factors of Joint Pain Caused Dye to Long Sitting Hours There are many risk factors involved in causing joint pains. Some of the common factors include:

● Increase in age
● Smoking / alcohol
● Family history
● Improper diet
● Too much of physical strain and others

The joint pains are commonly caused in hip joint, neck, knees, wrist and other parts of the body. When not treated at the initial stage, they may eventually worsen. However, there are some recommendations with combined with good sitting posture can help you improve the symptoms. Tips to Manage Your Joint Pain Due to Sitting long Understanding the condition is very important before you try to find out a remedy. If you are serious about dealing with this condition without heavy medications, then try to bring a little life style change and good habits. Here are a few tips;

● Change your sitting posture at least once in 30 minutes
● Try to go for a small walk in between your work hours to relax your legs, hip, neck and shoulder
● Try to stretch your body doing some physical exercise that may relax your entire body
● Remember, stiffness is one of the main problems causing such joint pain, therefore you may need to follow flexibility improvement tips.

Final Note: To verdict, giving complete details about your medical history to your Orthopedic doctor is very important for proper diagnosis of your condition. This will help to derive appropriate medications and treatment procedure. Moreover, taking treatment at right time can eliminate the need for surgeries too while preventing the severity. Try to practice yoga daily and other simple exercises to relax your bones and muscles and keep you healthy. fot2

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Winter Sun Safety and Skin Cancer Prevention

Winter Sun Safety and Skin Cancer Prevention When the temperature goes down, or it had been a few days when you had last seen the sun, do not think that you can give few days off to your sunscreen. Even in the chilly winters and cloudy days, the harmful Ultraviolet rays are everywhere around you. What’s more? They can penetrate through the dark clouds and hit your skin and can raise chances of Skin cancer. So, even in the winters, you cannot go loose on protecting your skin from the sun. What does statistics have to say? Studies have been conducted and various research have been carried out to understand what happens with the skin in winters and who are at more risk of skin damage: Out of all the skin cancers, approximately 90% are caused by overexposure to the harmful UV radiation. Winter sports’ enthusiasts are at a greater risk of sun-induced skin damage and potential skin cancer. Even on cloudy days, winter sports addicts are at higher risk of skin damage – that is because up to 80% of the sun's harmful Ultraviolet rays can easily penetrate the clouds. Snowboarders and skiers mostly forget to put sunscreen and are more likely to catch windburn and frostbite than sunburn. How to protect skin during winters? There are few tips to prevent skin from the bad effects of the winter. Guard your skin on cloudy days Even if there is no sun out, you should not miss on applying a good sunscreen on your skin. As per a renowned Oncologist Chon, a good sunscreen can dramatically reduce the risk of skin cancer. While going out, wrap your face with scarf or stole and carry an umbrella with you. Maintain good sunscreen habits Applying sunscreen while going out should be your habit. You can follow the below year-round sunscreen tips: Use a sunscreen that is at least SPF 30 which is effective in broad spectrum blocking both Ultraviolet A and Ultraviolet B rays and is waterproof as well. If you have dry skin, put sunscreen half an hour before going outdoors. Apply it all over the face, hands, ears and arms. While applying on sensitive areas, use the sunscreen with zinc oxide. Both snow and chilly winds can throw away any sunscreen protection used and hence reduce its effectiveness, therefore, it is strongly recommended to re-apply it at least after every two hours. Reapply the sunscreen lotion after sweating or swimming. Enjoy the sun safely To completely protect your skin in the winter, take little extra care: Use a lip balm with SPF 30. Wear long-sleeved jacket, gloves and hat. Wear wrap-around goggles or sunglasses with 100% UV protection. Try to be in the shade between 10 a.m. and 4 p.m. when the sun is right above the head and the rays are the strongest in this duration. If you feel anything unusual or you fear any symptoms of skin cancer, see an Oncologist without delay. How to find the best sunscreen that suits your skin? Confused which sunscreen is the best for you? Below are some quick tips to get you through: Identify your skin type – normal, dry, oily Be informed of any allergy that you may have Choose a sunscreen with SPF more than 15 Go for a water-resistant sunscreen You can always seek help from a dermatologist So be careful with your skin during winters. Don’t let winters to trick with your skin; a little awareness and a lot of alertness can prevent your skin from the bad, very bad Skin cancer! footer-winter

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5 Benefits of Using Coconut Oil

In today’s society, it seems as though women, as well as men, are constantly on the lookout for the next big thing in health and beauty. Whether it is a new makeup brand, a newly discovered super food, a trendy form of exercise, or the latest fad diet to share with your friends, health and beauty are at the forefront of daily life. However, amongst all of the modern innovation and constant recreating and rehashing of ‘innovative’ trends, it is sometimes easy to forget the health and beauty products that are the most efficient are the ones that are simple and have been around for the longest time. Before you head to the shop to try to find the most unique and newest products, preparing to jump on the next bandwagon, take a minute to read this article and rediscover some of the benefits that coconut oil can bring to your life. Read more...

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HEALTHY HABITS

Need Inspiration? Here’s a List of Great Books to Read to Get Inspired!

If you are feeling uninspired in your daily life, the remedy might be as simple as picking up a great book and engaging in an interesting story. It is too easy to switch on the TV or watch videos online when you are bored, blocked, or frustrated, however, this only seems to compound the problem rather than solve it. Reading an engaging book can take you on a journey, offer insight to a problem, or give you a new perspective on life. If you lack motivation on a daily basis, reading can help kick-start your imagination and thought processes by discovering new ideas and becoming inspired by other people's experiences.

Reading also has some other benefits that are backed by science. Some studies suggest that settling down to read a book can help to reduce stress, better your brain function, and improve sleep. Apollo Hospitals encourages people to do more reading for these reasons and to help them through the healing process. Here is a list of some of the world's most inspiring books to add to your personal reading list. We highly recommend that you pick up a copy of any of these books. While recuperating after health treatments or surgery, these books could be very motivational and uplifting to you while you recover. Read more...

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HEALTHY HABITS

Stay Hydrated with 7 Sensational Homemade Fruit Smoothies

According to preventative health specialists at Apollo Hospitals India, staying well hydrated is one of the most important steps that you can take to improve your well-being today. When we take in less fluid than we lose through the natural process of breathing, sweating and urination, we become dehydrated. Mild dehydration causes symptoms including dizziness, headache, confusion, fainting and lethargy. These symptoms are tell-tale signs that your organs are struggling to do their job properly, and you need more fluids to sustain it. Chronic (long-term) mild dehydration can lead to dry skin, bad breath, muscle cramps, constipation, urinary infections and high blood pressure. Of course, the best thing for your body, says experts at Apollo Hospitals, is to avoid becoming dehydrated and putting your body under such strain. As well as drinking 2 – 3 litres of water each day, you can help your body maintain its natural equilibrium by including plenty of fresh fruit. If you look at hospital menus for medical tourism India, you'll notice that fruit is a staple ingredient, not only because it is abundant in the nutrients needed to heal the body, but also because it helps to keep patients well hydrated. Read more...

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