Healthy and Unhealthy fats

Understanding Fats

A healthy diet can include carbohydrates, proteins, vegetables and fruits as sources of fiber and fats. You need to have a balanced diet to get the maximum benefit of food on your body. Fat is as essential to your diet as protein and carbohydrates are in fuelling your body with energy. Certain bodily functions also rely on the presence of fat. For example, some vitamins require fat to dissolve into your bloodstream and provide nutrients.

 However, fats have got a bad reputation when it comes to health. Some fats and fat-like substances like cholesterol may play a role in cardiovascular diseases, diabetes, cancer, and obesity.

But we cannot say that all fats are bad. Some fats are better for you than others and may even help to promote good health. It is better to know the difference and find out which type of fats to avoid and which to eat in moderation.

Dietary fats

Dietary fat, also known as fatty acids, can be found in foods from both plants and animals. Certain fats have been linked to negative effects on heart health, but others have been found to offer significant health benefits. 

However, the excess calories from consuming extra fat of any type can lead to weight gain. Foods and oils contain a mixture of fatty acids, but their predominant fat makes them more healthy or less healthy.

Types of fats

1, Healthy fats

Some fats are good for your health and don’t have any role in heart disease or its risk. When you eat healthy fats and avoid unhealthy fats, they can help protect your body against heart disease by lowering your blood cholesterol levels. However, even these healthy fats are high in calories, and most will raise your triglyceride levels.

Foods that contain these healthy fats are in a liquid state at room temperature, for example, vegetable oil. Foods like nuts (almonds, cashews, peanuts, pecans), vegetable oils (olive oil, peanut oil), peanut butter and almond butter contain healthy fats.

You have to eat healthy fats in limit too. These healthy fats are:

A, Polyunsaturated fats

B, Monounsaturated fats

C, Omega-3 fatty acids

A, Polyunsaturated fats 

These are vegetable oils that stay liquid at room temperature. Best examples are safflower, corn, soybean, cottonseed and sunflower oils. Soft tub margarine, mayonnaise and salad dressings also contain polyunsaturated fat. You can use these fats in place of saturated, hydrogenated, and trans fats to improve your ratio of good cholesterol (HDL) to bad (LDL) cholesterol.

B, Monounsaturated fats 

These are vegetable oils that also are liquid at room temperature. The best examples are olive oil (and olives), avocados, canola oil, and peanut oil (and peanuts). Replacing saturated fats in your diet with monounsaturated fats can help lower LDL “bad” cholesterol without lowering the HDL “good” cholesterol.

C, Omega-3 fatty acids 

Omega-3 fatty acids from marine sources are considered heart-healthy because they lower the level of triglycerides (or fats) and cholesterol circulating in your bloodstream. They also discourage unwanted blood clotting. 

Good sources are fatty fish especially salmon, halibut, mackerel, tuna, sardines, sea bass, herring, pompano, and lake trout. Eat fish 2 to 3 times a week. Vegetarian sources of omega-3 fatty acids are flax seeds, walnuts, canola oil, soybean and soy products, though, vegetarian sources may not be as effective.

2, Unhealthy Fats

Unhealthy fats are harmful to your heart and blood vessel system as they increase your body’s production of cholesterol. Unhealthy fats also cause clogging of your blood vessels. If there is a block in the blood flow to your heart, this can lead to a heart attack. 

If the blood vessels in your brain are blocked, this can lead to a stroke. Unhealthy fats increase your risk for coronary heart disease and need to be taken in limited amounts in your diet. They are of the following types:

A, Saturated fats

B, Hydrogenated fats

C, Trans fats

A, Saturated Fats

They usually come from animal sources and are naturally solid at room temperature. Examples are lard, butter, milk fat, meat, chicken, ice cream and cheese. Coconut and palm oils are naturally solid at room temperature as well. These tropical oils contain high amounts of saturated fats.

B, Hydrogenated fats 

These are created by a chemical process that turns liquid vegetable oils into semi-solid or solid fats at room temperature. Hydrogenation sometimes turns oils into trans fat.  Trans fats are particularly unhealthy but are used as a key ingredient for packaged snacks, baked items and fast foods. You need to avoid products made with hydrogenated or partially-hydrogenated oils and go for healthier options. 

C, Trans Fats 

They have been identified as potentially harmful to your health. Most of the foods that contain these types of fats are solid at room temperature, such as butter, margarine, etc. Trans fat should be avoided while saturated fats should be eaten very sparingly.

Do you really need fats?

1, Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm.

2, Fats help your body absorb some nutrients and produce important hormones, too.

3, Fats can also have different effects on the cholesterol levels in your body. A diet high in saturated fats and trans fats raises bad cholesterol (LDL) levels in your blood.

4, Eating food that is higher in monounsaturated and polyunsaturated fats can lower bad cholesterol levels. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke.

5, There are nine calories in every gram of fat, regardless of what type of fat it is. Fats are more energy-dense than carbohydrates and proteins, which provide four calories per gram.

6, Consuming high-calorie food can lead to weight gain or being overweight.

7, Foods labeled zero trans fat or cooked with trans fat-free oils may contain a lot of saturated fats, which raise your bad cholesterol levels. 

Eating foods with fat is definitely part of a healthy diet. To choose healthier fats, use liquid non-tropical plant oils; low-fat or non-fat instead of full-fat dairy. Balance the amount of calories you eat from all foods with the number of calories you use through physical activity is the key. Doctors consider monounsaturated fat and polyunsaturated fat more “heart-healthy” fats. These are fats that are better choices for your diet.

 

How to Reduce Calorie Intake

Reducing Calorie Intake

Reducing Calorie intake is the first step to starting weight management, better digestion and better living. But sometimes this first step becomes the most difficult step for most of us. Our mind which is conditioned to eat and crave unhealthy foods since childhood gives in to the temptations.

 This upsets the whole process of reducing calorie intake and weight management. Often we discuss our disappointment and frustration among ourselves and share different ideas to achieve calorie control which everyone seems to know. But the real thing is to achieve the goal of calorie control.

Why calories are needed?

We get calories from the food we eat, all major components of food protein, carbohydrates, and fats contain calories. The body needs these calories as they are the energy found in food. Your body needs these calories to keep working.

Whatever fad diet you use to lose weight the actual thing is to consume fewer calories and burn more. In other words, you need a calorie deficit. This is the one and the only thing required. But burning that many calories are difficult for most of us as lifestyle, age, food habit, strength and energy levels differ from person to person.

Let's discuss some possible methods to reduce calorie intake and calorie deficit.

1, Burn Calorie

A regular 30 minutes of daily physical activity or 150 minutes of weekly activity is needed at least to be active and fit. This is the best way to burn calories and achieve calorie control. Burn more calories than you consume by increasing your physical activity. If you eat proper calories but add more exercise, you'll create a caloric deficit simply by burning extra calories. This will only work if you're not overeating, to begin with.

It takes 20 steps to burn 1 calorie, so walking 10,000 steps burns off about 500 calories. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.

One pound (1 kg=2.2 pound) equals 3,500 calories. So if your goal is to lose 1 pound per week, you'll need to burn about 500 to 1,000 more calories on average. It's also important to have a healthy diet plan to keep extra calories in check.

2, Start small

When you start eating your food try to be a little meager while putting food on your plate. Fill your plate with a small quantity of food avoiding high-calorie goodies. 

If you are eating outside then high-calorie food should be less in quantity. If you want to eat your favorite high-calorie food, then fill your plate with lots of salad after the first few servings. The fiber in the salad will make you feel full earlier, enhance vitamin intake and make your digestion better besides leading you to intake fewer calories.

3, Check food labels

If you are buying your food or its ingredients from outside, keep a check on the calorie chart printed on it. You need to keep your calorie target in mind while buying random food.

 Keeping a conscious effort to not order or buy junk food or high-calorie meal while you plan for calorie control is a must. Though it will sound impossible, food labels will help you find out about the calories and type of ingredients used.

Food labels will help you decide what to eat or what to avoid to reduce calorie intake.

4, Eat on a smaller plate

It is a good habit to eat on smaller plates to practice portion control. Sometimes most of us feel convenient eating from big tubs, buckets or packets of food like ice-creams, chips, munches or popcorn.

Believe me, this is not the best way if you want to achieve calorie control. As we tend to eat in larger quantities and lose track of the calories consumed. We end up loading ourselves with lots of food, more calories and guilt.

It is better to eat less, practice portion control and discover the benefits of reduced calorie intake.

5, Get back to weight loss basics

Start with a beginner's approach to achieving calorie control for weight loss. Eat high-protein food that will satiate your hunger with a lesser quantity of food. You will get full in fewer calories. 

Avoid sugary drinks and fruit juices and eat more fibre in food. Fibrous food is less in calories and will fill your tummy faster. Eating lots of fruits and raw veggies in the salad will fill your tummy fast and help you with calorie control. Instead of fine grains shift to wholegrain alternatives to increase nutrition and reduce calorie intake.

6, Healthy snacking

You must always look for snacks that are low in sugar, fat, and salt. The snacks you should look for must be high in nutrients such as fibre and protein. Beans, nuts, and raw vegetables and fruits are often good choices. They definitely help a person feel fuller and provide the necessary nutrients.

Just try to avoid refined carbs like sugar, candy, and white bread. Try to keep your protein intake high and If your goal is to lose weight fast reduce your carb intake. Snack on fruits like apples and bananas with peanut butter, wholegrain popcorn, mixed nuts, soups, cooked whole grains and beans. They provide lots of nutrition and energy to your body.

7, Shun soft drinks

If you want to reach a calorie deficit, drinking soda and other sugary or sports drinks will seriously hinder your calorie control and weight loss goals. It is doubtful that you can enter a calorie deficit while drinking so much liquid sugar that only adds up your calorie intake and body fat storage.

 Soda is high in calories and doesn't curb hunger and makes you easily consume a high number of calories. Research also shows that people who frequently drink soda have a high percentage of fat in their bodies.

Even diet soda might not be great to gulp down too much even though it has 0 calories as not much data is available regarding their adverse effect on health.

Beverages that are low in calories but high in nutrition are good options when you're trying to lose weight. Skim and soy milk both fit that bill. Plant-based milk substitutes, like almond milk, typically have fewer calories than cow's milk but less protein, so they're not necessarily better for weight loss.

Read more about healthy beverages

8, Improve unhealthy food habits

Certain food habits which we cultivate as a child should be relooked into and changed. As you grow from child to adult start adapting to a healthier lifestyle. It is always suggested to enhance good food habits from childhood.

Things you really need to change for calorie control are:

1.    cutting high-calorie treats will be better for you.

2.    Fried foods must be avoided.

3.    Buy thinner-crust pizza to consume lesser nonfibrous flour.

4.    Don’t drink too many soft drinks

5.    Use less sauce as it contains extra salt and sugar.

6.    Don’t add sugar to tea or coffee, as they taste better without it.

7.    Don’t store junk food in your house.

8.    Don’t go for large-size packs if you order meals as you will tend to consume more calories.

9.    Skip dishes with extra cheese or cheesy dips as they can spoil your plan if you are on a calorie control spree.

9, Adopt healthy food habits

If you want to achieve your weight loss target fast and acquire calorie control with ease you need to look into adopting healthy habits. Some of the healthier habits for calorie control are as follows:

1.    Stop taking a second helping you will tend to overeat this way.

2.    Avoid alcohol to stop calories and weight gain.

3.    Ask for a doggie bag when eating out and eat an extra meal at home later on.

4.    Bulk up your meals with lots of vegetables

5.    Eat your meals slowly, chewing them properly and letting the brain signal you to stop eating.

6.    Always go for a low-calorie starter.

7.    Dink water before meals, so that you will feel full early.

8.    Often make your own food at home.

9.    Use smaller plates to practice portion control.

10. Count your calories while eating during the entire day.

11. Don’t finish everything on the plate and don’t eat too much.

12. Eat mini versions of your favourite sweet for calorie control.

13. Include protein in every meal, this will help you to get full in fewer calories.

Calorie control is a bigger challenge than eating healthy food. You need to be aware and constantly work on yourself. You should know what to eat and when to stop. Let’s practice healthier habits and avoid unhealthy habits to achieve calorie control.

 

Stay Away From Illness During Winter

Stay Away from Illness  During Winter

Winters are here, the season of cold and dry wind and chilling temperatures. It is also the time when health problems arise in most of us. It is better to take precautions during the winter season so that it can be enjoyed fully.

Some people wait for winter eagerly and some dread its arrival. For some winter is the season of celebration, warmth, comfort, good food, sitting near the fireplace and snuggling in a warm blanket. They say winter is the season to show your true character. You need to channelise the inner warrior in you to work in extremely cold weather and take care of your family at the same time.

For some winter is shivering cold and depressing. They hate to go out due to extreme temperatures and miss outdoor activities. Most of us have similar issues, we welcome the new season and the celebrations but then some common winter problems make us dread winter. So, it is important to take certain precautions during the winter season to make it a happy winter. Some of these that each of us must take, are as follows;

Precautions

1.    Precautions to fight against Winter Diseases

Certain diseases like the common cold, pneumonia and flu affect most people during the winter season.

A, Common Cold

During winter you will find every second person at your home, school, college or workplace is either suffering from a cold or cough. The common cold is definitely a very common condition affecting scores of people. It is certainly very infectious and if not treated early it could lead to severe headaches, sore throat, mucus accumulation and nasal infection.

You need to wear a mask, wear multiple layered clothes and try home remedies such as gargling, steam inhalation and ginger tea to keep cough and cold away.

B, Pneumonia

Sometimes cold can take the worst turn if not managed properly and could lead to pneumonia. The early symptoms of pneumonia could be hard and it keeps getting worse. Though it is due to bacterial infection it can affect you in multiple ways like fever, mucus, chills and breathing problems.

 It gets cured with a visit to your medical practitioner and antibiotic doses. But sometimes, patients might need care and treatment in a hospital due to the severity of problems faced by them.

C, Flu

Flu is the most commonly faced health issue during the winter season and is something that troubles everyone the most. To stay away from flu or to get rid of it easily, you need to ensure cleanliness. Washing your hands before having food is a must to keep bacteria at bay.

You need to cover yourself properly and wear socks to keep your body warm. Drink hot soups and broth to keep yourself warm and comfortable. Tea, coffee and hot chocolate are other options to keep yourself warm.

2.    Wear extra layers of clothes to keep yourself warm

Winter is synonymous with wearing layers of clothing. So better do it to avoid getting ill. You can wear more layers of clothing during winter to keep yourself warmer than wearing just one thick piece of clothing. The science behind it says that air gets trapped in between the two layers of warm clothing and prevents the flow of body heat to the cold surroundings. As we all know air is a bad conductor of heat so, it's important to wear extra layers to keep warm.

3.    Maintain hygiene during winter

To maintain hygiene during the winter season, make sure everyone especially kids wash their hands properly after coming home from outside. Use hand sanitisers liberally. If anyone in the house is having a cough or cold, ask to cover their nose to avoid the spread of infection to others.

4.    Proper ventilation

We get accustomed to closed cosy rooms with heaters and blowers on during winter. But it is a fact that there are a million microbes in a constantly closed room which continue to multiply in a warm and damp area. So, a closed and cosy room requires the circulation of fresh air for proper ventilation. Proper ventilation prevents stale and unhealthy air from being inhaled by everyone.

You can leave your windows and doors open when the sun is out, for just a few minutes on a daily basis. It helps circulate clean air into the room and get rid of bad odours, harmful organisms, dust and mould. Opening your windows during sunshine lets the UV rays disinfect your room.

5.    Moisturize yourself frequently

Dry skin is a very common condition during the winter season especially when the humidity is low. Avoid hot water baths during winter otherwise, your skin will become dry and itchy. Moisturizing your skin with cold cream or petroleum jelly would certainly help.

Moisturisers are great against the dehydrating effects of winter. Keeping your skin hydrated s the dryness and stiffness of skin during the cold months will make it itchy and prone to infections.

6.    Avoid consuming cold water

It is better to avoid cold drinks or cold water during winter. They could lead to colds and coughs which everyone should avoid in winter. Cold fluids affect blood circulation as their coldness can impact the flow of fluids. They can also reduce immunity and affects digestion.

Drinking cold water makes people feel tired after meals and also reduces body temperature, which should be avoided during the winter season.

Do’s during winter

1. Do eat vegetables and fruits 

They are packed with vitamin C which boosts the immune system. Vegetables like leek, broccoli, beetroot, bell pepper, carrots and spinach help maintain haemoglobin levels. Fruits like peaches, strawberries, grapefruit, kiwi, pineapple, oranges, apricots and papaya can also help to keep you warm.

2. Do eat spicy food 

As their spicy seasoning boosts blood circulation and keeps you warm. Some spices play a key role in thermoregulation, a process that helps maintain your body's internal temperature.

3. Do eat whole grains 

Wholegrain-based food help fight winter blues. You can try whole wheat bread, brown rice, cereals, pulses, bajra roti, oats, corn or Makki roti and millet too. Whole wheat carbs give your mood that much-needed boost and prevent cravings for sweets.

4. Do soak yourself in sunlight

 Sunlight helps in the production of the happiness hormone, serotonin. Normally your body experiences a serotonin deficit in winter because of less sunlight, thus making you feel grumpy.

5. Do eat nuts

Nuts are a great source of vitamin E and also prevent your skin from drying. The vitamin E and Omega-3 fatty acids found in most nuts will combat your dry skin problems and help maintain its suppleness. You can also get Omega-3 fatty acids from sesame seeds, flaxseeds and fish.

6. Do eat garlic 

It helps boost your immunity against cold and flu viruses. Garlic is effective in boosting your overall immunity. The enzymes contained in garlic form a chemical called allicin which stimulates the production of infection-fighting white blood corpuscles.

So, Garlic is a powerful antibiotic, anti-viral and anti-fungal agent. It also helps in lowering blood pressure and cholesterol levels. Other important medicinal foods are ginger, cinnamon, turmeric, tulsi, methi, black mustard seeds, ajwain, saffron, black pepper and clove.

7. Do eat jaggery 

Jaggery helps in cleansing your body and improves digestion. It is also a good source of iron and other minerals that your body needs during winter. Since it is high in fibre, it provides relief from constipation. Other natural body cleansers that are good for winter are honey, raisins and dates.

8. Do apply proper hygiene 

Viruses of the common cold, influenza and COVID-19 are still there, it is important to pay attention to proper hygiene. Protect yourself and reduce the spread of these viruses by washing your hands regularly with soap and warm water, sanitizing surfaces, avoiding the sharing of cups and utensils, wearing a mask in crowded areas and staying home if not feeling well.

9. Do efforts to protect your heart 

When temperatures drop, the rates of heart attacks, stroke and other heart-related conditions go up. Cold weather makes your heart work harder to keep your body warm.

Protect your heart by eating a heart-healthy diet full of fruits, vegetables, low-fat dairy and lean proteins, exercising at least for 150 minutes weekly and reducing stress. Take time out for meditation and breathing exercises.

10. Do try to stay hydrated 

During winter staying hydrated keeps, you energized. It also helps protect your skin from getting dry. Set a goal to drink about eight glasses or more of water each day.

11. Do get enough vitamin D 

More time spent indoors and less sunlight on your skin can lead to a Vitamin D deficiency. Getting adequate amounts of Vitamin D is crucial for bone health. Good sources of vitamin D include fortified cereals and low-fat dairy food, such as yoghurt and cheese, fish and eggs. If your diet is lacking go for a Vitamin D supplement.

Don’ts during winter

1. Don't eat cream-based soups 

Avoid them as they are typically very high in corn starch and could lead to weight gain in some individuals. Better opt for broth-based soups as it decongests your respiratory system, clears your sinus and also reduces throat irritation.

2. Don’t eat fried snacks, 

Try to avoid oily junk as because of more good food and less outdoor activity can make you pile on extra kilos. Don’t buy ready-to-cook soup mixes instead try making them from scratch with plenty of veggies at home.

3. Don’t be careless about vaccination.

 Be responsible to protect yourself and your loved ones during winter which is the season of respiratory infections. If not done, go for it today.

4. Don’t neglect your skin 

Damaged skin is one of the perils of harsh winter. Cold weather damages your skin making it dry, and itchy skin. Skincare rituals that are a must during winter are moisturising, applying sunscreen and increasing the intake of water.

5. Don’t be inactive 

Don't be inactive during winter as physical activity is an important aspect to keep one fit throughout the winter. The daily routine of yoga, cycling, aerobics or any form of physical activity will help to keep you warm and boosts the immune system. It also improves defence against seasonal ailments like flu and colds.

6. Don’t neglect your health 

As cold weather triggers multiple health problems like asthma, flu, sore throat, painful joints, and increased risk of heart attacks. It is important to remember that low temperature during winter makes blood pressure rise and puts more pressure on the heart. Preventive health check-up is the best way to beat winter health problems.

It is time to think about winter season health prevention and if you don’t want to be sick during winter take precautions to have safe and a healthy winter.

 

Be active always

Be active always

To live and enjoy your life fully, you need to be physically and mentally active. Yes, we all are actively living our life, doing our things, and finishing our tasks on time. But, it is equally important for everyone to be moving their hands and limbs and doing some or other activity always.

 To take out time from the daily rigours of life and working on your mind and body is the key. In fact, staying active sometimes can be quite an eye-opener. You begin to find out how strong or weak your body is. How fast or slow your limbs move or how long it takes you to solve a puzzle.

Why you need to be active

1.    Young or old everyone needs a strong heart and strong muscles to use oxygen efficiently. If you are fit and your muscles are strong, you will feel less breathlessness doing everyday work like climbing stairs, doing household work or even walking.

2.    Being active can improve your brain health, and keep your mind sharp and active. An active mind and body can make anyone lead a blissful life.

3.    You can help manage your weight, reduce the risk of diseases, make your bones and muscles strong, and improve your ability to do everyday activities with ease if you are active.

4.    The daily activity you do can have immediate and long-term health benefits the most important one is that regular activity can improve your quality of life.

5.    Indulging in physical and mental activity helps improve your mood and removes the symptoms of anxiety and depression.

6.    As you age the absence of activeness in life, declines the ability to think, learn and make decisions. If you stay active you can delay and manage your old age well.

7.    Physical activity prevents or delays diseases, such as heart disease, diabetes, or osteoporosis.

 How to be physically active every day

If you are a kid, who likes to play, jump, run, dance and cycle around then you are having a sufficient amount of activity time at your disposal. But, if most of your time passes sitting in front of your television, or study desk or playing mobile games then you need to change your daily routine and start to become physically active.

If you are a young adult, you need to devote at least 150 minutes of the week or 30 minutes per day to physical activity. Depending on your age, body type, strength and fitness level, you need to push yourself daily to be active.

This will ensure your vitals function at their best. You will find yourself happy and bouncing with energy.

If you are an elderly then it is essential that you make physical activity an important part of your daily routine. Older adults should be as active as possible and realize that exercise can help them live a longer and healthier life. For older individuals exercise helps them to prevent injury, improve strength, improve balance, provide energy and prevent falls.

It is safe for most adults over 65 years old to exercise. Even most patients who have chronic illnesses can exercise safely. These illnesses include heart disease, high blood pressure, diabetes, and arthritis. Many of these conditions are improved with exercise. If you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor.

Best ways to stay active.

1.    Start doing aerobics activities, such as brisk walking, swimming or dancing, which will raise your heart rate and improve the circulation of oxygen around the body.

2.    Include activities to improve muscles and bone strength, such as climbing stairs, carrying shopping or children, waka ama or digging in the garden.

3.    Sit less, move more, especially for long periods, at your computer or in front of the TV. Break up sitting and move for at least a few minutes every hour, preferably more.

4.    Jogging, biking faster than 16km per hour, dance, aerobics, fast lap and swimming is the best way to stay active.

5.    Young people can do muscle-strengthening activities for all 5 major muscle groups (arms, legs, chest, abdominals, and back).

6. Taking breaks from a long period of sitting should be the mantra.

7.    Move as much as possible during the day, walk, take the stairs, and do housework to raise your heart rate. Look for challenges and have fun walks or runs. . Taking the stairs has significant cardiovascular benefits and can burn more calories than jogging.

8.    Tracking your steps with a fitness tracker, smartwatch, smartphone or pedometer is an easy way to ensure you’re getting enough activity in each day. Start by tracking your steps for one day, then try to slowly improve that number until you’re walking at least 10,000 steps every day.

How to stay mentally active every day

Forgetfulness is something which we generally experience when we are not careful to listen to things properly. It is also related to the ability of our brain to remember things as the ageing process starts.

Ageing also has an impact on concentration and attention span. But the ageing of the brain can be improved and delayed by keeping yourself mentally active. Deterioration and age-related memory problems will occur but keeping yourself mentally and physically fit and active will definitely make you feel better. You can take measures like-

Healthy food

Fatty fish, yoghurt, eggs, dark chocolates, blueberries, pumpkin seeds and nuts are some of the food to boost your brain health. Stop taking cakes, pasta, sugary food and sugary drink as they are bad for brain health.

Regular exercise

Keep yourself active and do regular exercise or jogging, walking or aerobics to keep your brain healthy. Exercise for half an hour at least three times a week.

Mind workout

For a mind workout, you can try these:

1.    Take time out to enjoy a daily puzzle or the crossword.

2.    Use the option of mental arithmetic rather than using the calculator.

3.    Make a habit of reading more – perhaps by joining or starting a book club.

4.    Play mind-stretching games, like bingo, bridge, chess or computer games.

5.    Stay socially active and join a local music or dance group or start a gardening club.

6.    Learn to knit or embroider, even gardening is good for the brain.

7.    Join a course whether it is a day or evening class, and make your mind intellectually stimulated.

8.    Plan to go out with your friends – enjoy movie time, theatre and galleries.

9.    Meditation will calm your mind and keep stress and anxiety away.

Importance of staying active in later life.

 Staying active can always help in later life. It lowers your risk of heart disease, stroke, type 2 diabetes, and some types of cancer. Staying active also improves your strength and balance so you can prevent injuries and stay independent. It lowers your aches and pain and you can really feel good.

As you grow older regular physical activity is one of the most important things you can do for your health.  It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.

 Taking care of your physical and mental health requires you to stay active. It also involves besides staying active, making healthy food choices, getting enough sleep, limiting your alcohol intake, and proactively managing your health care. Small changes in each of these areas can go a long way to supporting healthy ageing.