What is Body Mass Index (BMI)?

BMI is used as a screening tool to indicate whether a person is underweight, overweight, obese or a healthy weight for their height.

If a person's BMI is out of the healthy BMI range, their health risks may increase significantly.

BMI values are age-independent and the same for both sexes. However, BMI may not correspond to the same degree of fatness in different populations due to different body proportions.

BMI for Men and Women

Health Consequences of Overweight and Obese Adults:

 The BMI ranges are based on the relationship between body weight and disease and death. Overweight and obese individuals are at increased risk for many diseases and health conditions, including the following:

• Hypertension
• Dyslipidemia (for example, high LDL cholesterol, low HDL cholesterol, or high levels of triglycerides)
• Type 2 diabetes
• Coronary heart disease
• Stroke
• Gallbladder disease
• Osteoarthritis
• Sleep apnea and respiratory problems
• Some cancers (endometrial, breast and colon).

BMI Categories

BMI	Weight status
Below 18.5	Underweight
18.5-24.9	Healthy
25.0-29.9	Overweight
30.0 and above	Obese

 BMI of less than 18.5

  A BMI of less than 18.5 indicates that you are underweight, so you may need to put on some weight. You are recommended to ask your doctor or a dietitian for advice.

 BMI of 18.5-24.9

  A BMI of 18.5-24.9 indicates that you are at a healthy weight for your height. By maintaining a healthy weight, you lower your risk of developing serious health problems.

 BMI of 25-29.9

   A BMI of 25-29.9 indicates that you are slightly overweight. You may be advised to lose some weight for health reasons. You are recommended to talk to your doctor or a dietitian for advice.

 BMI of over 30

   A BMI of over 30 indicates that you are heavily overweight. Your health may be at risk if you do not lose weight. You are recommended to talk to your doctor or a dietitian for advice.

Benefits of Maintaining a Healthy Weight

The benefits of maintaining a healthy weight include:

• Fewer joint and muscle pains

• Increased energy and ability to join in more activities

• Improved regulation of bodily fluids and blood pressure

• Reduced burden on the heart and circulatory system

• Improved sleep patterns

• Reductions in blood triglycerides, blood glucose, and risk of    developing type 2 diabetes

• Reduced risk for heart disease and certain cancers.

Excess weight increases how hard the heart has to work, it also raises blood pressure, blood cholesterol and triglyceride levels and lowers HDL (good) cholesterol levels. Excess weight can make a person more likely to develop diabetes.

Lifestyle changes that help you maintain a 3-5% weight loss are likely to result in clinically meaningful improvements in blood glucose, triglycerides and risk of developing type 2 diabetes. Greater weight loss can also help reduce blood pressure and improve blood cholesterol.

Nutritions

Adding variety to your diet does not mean balanced diet but to add intelligently all food groups in your plate in the right amount. Food variety means eating a wide variety of foods from each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy and interesting diet which provides a range of different nutrients to the body. Eating a variety of foods promotes good health and can help reduce the risk of many diseases.

 

FIVE MAJOR FOOD GROUPS ARE:

1. Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
2. Vegetables and fruit
3. Lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
4. Milk and dairy products
5. Fats and sugars

 Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties:

One third of the plate should be made up of this food group.
Staple foods should make up the largest part of a meal. These foods are relatively cheap and supply a good amount of energy and some protein
Examples of foods in this group include all types of bread, crackers, breakfast cereals, oats, pasta, noodles, rice, potatoes and yams.
Choose wholemeal or whole grain varieties to increase the fibre on your plate.
As staple foods are not enough to provide all the nutrients for fulfilling the body needs, other foods must be eaten to provide additional energy, proteins and micronutrients.

Fruit and Vegetables:

One third of the plate should be made up of fruit and vegetables.
Vegetables and fruit are an important part of a healthy and balanced meal. They supply the vitamins and minerals that keep the body functioning and the immune system strong.
Aim to eat a large variety of fruit and vegetables as different coloured ones provide different nutrients. Choosing fruits and vegetables in season will mean they are at the best for quality and the cheapest.
Potatoes DO NOT count towards your 5 a day as they are a starchy food.

Meat, Fish and Eggs and Legumes/Beans:

Legumes include beans, peas, lentils, ground-nuts (including peanut butter) and soybeans; animal protein include all forms of meat, poultry (birds), fish, eggs. When eaten with staple foods the quality of protein is increased.
Choose lean cuts of meat and eat in moderation. Peas and beans are also the part of this group.

Milk and Dairy Products:

Aim to have 3 portions from this food group daily
All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat.
Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.

Fatty and Sugary Foods:

Fats and oils include butter, lard, margarine, cooking oil (vegetable, coconut and palm oil), cream, mayonnaise and coconut cream. They are also found in avocados, oilseeds (sunflower, groundnut and sesame), fatty meat and fish, curds and cheese.
Fats, oils and sugar are good sources of energy and can help one gain body weight, which can be particularly important for those living with HIV/AIDS. They also add flavour to food, thereby stimulating appetite
This is the smallest section of the plate. Foods in this section are high in calories and contain little of other nutrients. They should therefore be consumed occasionally and in small amounts. All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat.

HEALTHY LIFESTYLE

As years passes so fast. In no time those bad habits that you have now can do big damage to your mind and body later on. Whether it’s skipping breakfast or eating too fast, drinking a little too much (and too often) or spending way too many hours planted in front of the TV so you have to pay for them later

Poor health also means more time lost at work, less quality recreational time, and even shorter lifespan. But in this modern day, people have a mindset that takes good health for granted. One can suffer from years of aches and pains, and would just ignore them, and then feel so surprised when one finds out one has developed a serious chronic disease. Majorities would usually leave their health to the hand of the doctors, relying on the advance medical technology, medical drugs when they fall sick. We have the choice to live a healthy lifestyle, but many choose to live just for today, enjoy life, and most of the time end up suffering in pain with chronic diseases and illnesses.

There are many habits prevalent today which can lead to many health problems. It is important to understand what these are and how the issues can be addressed. We should work on putting an end to the bad habits now, so you don’t pay for them later.

COMMON UNHEALTHY LIFESTYLE PRACTICES

 

Lifestyle has an impact on whether you lead a healthy life or not. Because of the importance it play, it is important to identify the basic unhealthy habits of a typical life style. There are many factors contributing to the degeneration of health among many people today. We live in a terribly polluted world. We are all exposed to thousands of toxins and chemicals every day at work, home, in the air, and in the food that we eat and water we drink. In addition, we are eating more processed and canned foods than ever before in human history and we constantly abuse our bodies with pharmaceuticals. We found fast food at every corner. And video games and TV have led the majority of teens to spend countless hours in front of the television instead of playing outdoor games or doing physical activity. The result of all of these are overweight and obese and many chronic diseases. 
There are:

1. Smoking & Drinking:

Nicotine is an addictive substance which is found in cigarettes. That is what makes it so hard for people to quit smoking. When they just stop smoking, there is high chance that they would experience some withdrawal symptoms, which means that the body will be craving for the nicotine. That’s why there are so many smokers who fail to quit.

This would top any list of unhealthy lifestyle choices. Smoking has numerous negative effects on the body. It can cause many diseases like Emphysema, lungs’ cancer, the throat and the mouth diseases, birth defects and other ailments of the respiratory system are direct results of smoking. The warnings on cigarette packages were placed to warn people about the real dangers caused by smoking. The smoke produced from the burning tobacco leaves of cigarettes contains thousands of chemicals and a majority of those which are harmful to the body.

2. Exercise:

Combining too much eating with no or little exercise is a recipe for disaster. In fact the lack of exercise is one of the leading causes of early death. Lack of physical exercise also weakens our muscles and exposes them to physical injuries. Also, irregular or no exercising regularly worsens the immune system and drive our body towards becoming sick frequently.

An unhealthy lifestyle, which does not consist of regular workouts, is the major cause of bad cholesterol. People, who do not exercise for some time, never remain fit and healthy. Due to improper blood circulation which occurs because of unhealthy lifestyles, the heart’s health never remains in good condition.

3. False Eating:

Eating too much leads us to obesity, hypertension, diabetes etc. On the contrary, eating too less will deprive of nutrients and will ultimately affect the immune system.

Another major source of toxic exposure is the foods we eat. Herbicides, pesticides and fungicides are sprayed on our foods while they are growing and after harvest to prevent spoilage and improve marketability.Approximately 90% of the drugs given to animals have not been approved by the government. Half of the antibiotics produced in America annually are given to animals has a matter of routine. 60 to 99% of the cattle slaughtered in this country were given synthetic hormones, primarily estrogens during their growth. It is no longer a question that antibiotic resistance, hormone exposure and toxin exposure are having a negative effect on our health.

Poor dietary choices will impact your health. Likewise, it is very difficult, if not impossible to lose weight and keep it off when one options for an unhealthy diet. Processed foods and junk foods are, in short, a killer and they are reducing people's lifespan. Processed foods have a high in fats and salt content and are filled with preservatives and colouring and other bad chemicals.

4. Taking too much stress and lack of sound sleep:

Stress is a natural body reaction. Our lives are already becoming stressful and there are two primary stresses – Work place tension and Family Tension. Now, I have not seen anyone who takes the family tension to workplace. But we all have accustomed of bringing the work tension to home which ruins the family harmony. In principal, our family environment should sooth the senses and helps us ease out the work place worries. However, once we start bringing the outer stress to our home, we do not have a place to escape.

It is during sleep that the body repairs the cells that have been damaged through the day of activity. Obviously, it is also the time that the body gets its rest. But some people do not give that much importance to it as they should. If you compromise with sound sleep, you feel sluggish and weak.

HEALTHY LIFESTYLE CHANGES FOR LEADING A HEALTHY LIFE 

 

1. Don’t smoke
2. Control your weight- prevents many diseases like heart diseases,kidney diseases, diabetes mellitus, etc.
3. Drink alcohol in moderation- not more than 60ml for male and 30ml for female in a day.
4. Exercise regularly- brisk walk, jogging, running dancing etc.
5. Get a regular health check-up.
6. Drink 10-12 glasses of water every day.
7. Eat from good nutritional sources- include all 5 food groups.
8. Skip the soda-it adds empty calories.
9. Deal intelligently with stress.

"The good news is this is not inevitable and we still have the chance to avert a crisis before it is too late."

DIABETES MELLITUS

Diabetes is a metabolic disease in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body's cells do not respond properly to insulin, or both. Patients with high blood sugar levels over a prolonged period are considered as diabetics.

SYMPTOMS OF DIABETES:

1. Frequent urination.
2. Disproportionate thirst.
3. Intense hunger.
4. Weight gain.
5. Unusual weight loss.
6. Increased fatigue.
7. Irritability
8. Blurred vision.
9. Cuts and bruises don't heal properly or quickly.
10. More skin and/or yeast infections.
11. Itchy skin.
12. Gums are red and/or swollen.
13. Frequent gum disease/infection.
14. Sexual dysfunction (men).
15. Numbness or tingling, especially in your feet and hands.

GENERAL INSTRUCTIONS FOR DIABETICS:

1. Do not skip meals and have small and frequent meals 5-6 small meals to prevent hypoglycemia.
2. Use whole grain cereals, whole grams and pulses, whole wheat porridge, whole wheat bread, oats etc to incorporate fibre in your diet.
3. Supplement wheat with whole channa and do not sieve flour (wheat and channa 5:1 ratio). Mix rice with whole grams or dals in a ratio of 1:1 to incorporate fibre.
4. Consume at least 4-5 servings of fresh green vegetables and fruits/day.
5. Take fruits as a dessert. Use lemon as salad dressing
6. Use olive / sunflower/ rice bran / soy /mustard oil. Change oils in couple of months.
7. Almonds, walnuts, flax seeds and fish are good sources of antioxidants.
8. Fresh lime (without sugar), coconut water, soups can be taken liberally.
9. No fasting to be done to avoid hypoglycemia.
10. Patient should always carry sweet for use in emergency when the blood glucose levels goes down.
11. Attainment and maintenance of an appropriate body weight is a must.

 

AVOID:

1. Whole milk and its products.
2. Homogenized milk and its products.
3. Sugar, jams, jellies, honey, sugarcane(gur), chocolate, cakes pastries, etc.
4. Rooty vegetables like potato, colocasia (arbi), sweet potato (shakerkandi), and beetroot (chukander).
5. Fruits i.e. mango, banana, chiku, grapes.
6. Maida preparations like white bread, biscuits, plain boiled rice, sago, noodles, macaroni, etc.
7. Saturated fats like ghee, butter, coconut oil.
8. Fried foods like puris, paranthas, pakoras, samosas, kachoris, matris,etc.
9. Aerated drinks, fruit juices, alcoholic drinks.
10. Pickles in oil, sauces/ squashes.
11. Dried fruits except almonds and walnuts.
12. Red meats and organ meats, egg yolk.
13. Sweets and other rich cream-based dishes.
14. Processed, tinned and preserved foods.

8 Benefits of Coconut Water You Didn’t Know About

Coconut water is the ultimate thirst quencher and offers a tasty alternative to water. This pure liquid is packed with nutrients that yield an array of health benefits. Here are 8 Benefits of Coconut Water that explain why it has become so popular:

1. Aids in Weight-loss Efforts:

The fat content in coconut water is extremely low, so generous quantities can be consumed without the fear of immediately packing on the pounds. It also suppresses the appetite and makes you feel full because of its rich nature.

2. Picture-Perfect Skin:

For those with acne or other blemishes on the surface of the skin, topical application of coconut water can go a great distance as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

 

3. The Ultimate Hangover Remedy:

Next time you overdo it and drink more than your belly can handle, consume coconut water to settle your stomach. It will also replace those essential electrolytes that exit the body if you experience bouts of frequent urination and vomiting.

 

4. Facilitates Digestion:

If you constantly encounter difficulty during the digestion process, coconut water may provide a source of relief. Because of its high concentration of fiber, it aids in the prevention of indigestion and reduces the occurrence of acid reflux.

 

5. Boosts Hydration:

The ingredients in coconut water are way more effective at hydrating the human body than those of sports and energy drinks. During rigorous exercise or extended periods of physical activity, the human body loses mineral-rich fluids. However, coconut water serves as an excellent replacement medium with 294 mg of potassium and 5 mg of natural sugar per glass, unlike your favorite sports drink that only contains half of the potassium content and five times the amount of processed sugar. In addition, the sodium count is only 25 mg, which is relatively low compared to the 41 and 20 mg found in sports drinks and energy drinks respectively.

 

6. Reduces Blood Pressure:

In many instances, a disproportionate level of electrolytes can result in high blood pressure. Because coconut water contains an adequate supply of each, it can be used as a balancing mechanism. In some instances, it is recommended that coconut water be consumed at the start of each day to foster the balance of these electrolytes.

 

7. Rich in Nutrients:

Unlike any other beverage on the market, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium. Because of its unique composition, coconut water can be enjoyed by individuals with varying medical conditions.

 

8. Compatible with Human Blood:

Since it is isotonic to human plasma, coconut water can be used in extreme emergencies to quickly rehydrate the human body if administered intravenously. It is not uncommon for the drink to be used in poorer, third-world countries to save human lives.

 

How Much Should You Consume?

Coconut water can be enjoyed as a stand-alone beverage or combined with another liquid product. There is no hard and fast rule regarding the amount that should be consumed on a daily basis, but experts from the Mayo Clinic strongly suggest that you consider maintaining an active lifestyle if consuming large amounts of coconut water since each eight ounce serving is accompanied by 45 to 60 calories.
When searching for the perfect fresh coconut to enjoy, be sure to steer clear of those that have a hard brown shell as this is an indication that it is mature. Instead, look for those that are young and green on the exterior as they usually contain a large supply of the actual coconut water substance. To test it out, simply shake the coconut up and down to gauge how much liquid it contains.

Five Health Benefits Of Dark Chocolate

Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.

BENEFITS:

1. Powerful Source of Antioxidants- Dark chocolate is loaded with antioxidants. Antioxidants help to free your body of free radicals, which cause oxidative damage to cells. It protects you from many types of cancer and slows the signs of aging. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants.

2. Very Nutritious- If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious. It contains a number of minerals that can support your health.

•   11 grams of fibre.
•   67% of the RDA for Iron.
•   58% of the RDA for Magnesium.
•   89% of the RDA for Copper.
•   98% of the RDA for Manganese.
•   It also has plenty of potassium, phosphorus, zinc and selenium.

3. Good for Your Heart- Dark chocolate contains flavonoids, which can also lower blood pressure and reduce LDL cholesterol (i.e., the bad cholesterol) by up to 10 percent. It also increases the blood flow and lowers the risk of heart diseases.

4. Protect Your Skin Against The Sun- Flavonoids in dark chocolate absorb UV light, help protect and increase blood flow to the skin, and improve skin’s hydration and complexion.

5. Improve your mood- Dark chocolate stimulates the production of endorphins, chemicals in the brain that bring on feelings of pleasure. It also contains the chemical serotonin, which acts as an anti-depressant.

Be aware that a lot of the chocolate on the market is crap. You need to choose quality stuff… organic, dark chocolate with 70% or higher cocoa content. Dark chocolates often contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain. Cocoa, the main ingredient of dark chocolate, has measurable amounts of caffeine. Pregnant women are advised against taking food and drinks that have caffeine as ingestion of the latter increases the risk of miscarriage. Caffeine, in large doses, also causes palpitations, anxiety, insomnia, among other symptoms.
For all of its health benefits, though, dark chocolate does contain a lot of calories. So, experts recommend sticking to no more than three ounces of the sweet stuff per day.

Eating Fruit on Empty Stomach

EATING FRUIT

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths.

It's not as easy as you think. It's important to know how and *when* to eat the fruits.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! 

FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH

If you eat fruits on empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let's say you eat two slices of bread and then a slice of fruit.

The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so due to the bread taken before the fruit. In the meantime the whole meal of bread & fruit rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an *empty stomach* or before your meals! You have heard people complaining: Every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc.. etc..

Actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying of other food and produces gas and hence you will bloat ! Greying hair, balding, nervous outburst and dark circles under the eyes all these will *NOT* happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.

If you have mastered the correct way of eating fruits, you have the * SECRET * of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only * fresh* fruit juice, NOT from the cans, packs or bottles.

Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get its taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice.

If you should drink the fresh fruit juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse or detoxify your body. Just eat fruits and drink fresh fruit juice throughout the 3 days. And you will be surprised when your friends tell you how radiant you look!

KIWI:
Tiny but mighty.
This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE:
An apple a day keeps the doctor away?
Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY:
Protective Fruit.
Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging and free radicals.

ORANGE :
Sweetest medicine.
Taking 2-4oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON:
Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system.

They are also a key source of lycopene the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA:
Top awards for vitamin C. They are the clear winners for their high vitamin C content.

Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.