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Latest Updates

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physical health – Health With Julie
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The definition of physical health is now no more confined to only the absence of disease or illness but it’s also the ability to recover and bounce back from illness and other problems. It can be considered everything ranging from absence of disease to fitness level. Having a good physical health is the main foundation for living a long and active life. Our physical health is closely wired with how well we take care of our mental, emotional and social health. There are supporting evidences that taking care of your physical health improves mental wellbeing and vice-versa. If one is declined, then other can be affected too. Physical, mental and social well being is resource for living a full life. So, it is important to have a holistic approach where health can be viewed as a whole rather than its different types linking physical health, social, mental and emotional health with each other. The physical state of body can often be sometimes symptomatic of mental, emotional, social or environmental factors that can only be resolved through comprehensive, personalized health plan. We should always focus on our innate healing process .Whenever you fall ill and recover your health and vitality, getting well only should not be your health goal, rather it should be staying well. Work on maintaining your wellness and preventing the onset of reoccurrence of the disease.

Physical health consists of many components where some of the key areas that need to be addressed on priority to maintain a good physical health are listed below:

  • Optimal physical activity
  • Good nutrition and diet.
  • Cutting down unhealthy practices of consuming alcohol, tobacco, drugs
  • Understanding the need for self medical care and seeking medical help at earliest
  • Taking rest and adequate sleep
  • Looking after your mental well being

Thus, taking necessary action steps to fulfill these fundamental needs of physical wellbeing in our daily lifestyle will help you attain the state of physical wellness.

With the development in health care infrastructures and policies, our access to healthcare facilities has become more easier and reachable than it used to be before. Due to this advancement, today’s concept of health has armed us with all the information and strategies to make our life healthier.This inturn has made us more proactive in dealing with the health risks that comes our way of living a healthful life.

Keep yourself moving

Importance of regular physical activity in our daily life is irrefutable . Everyone of us can benefit from being active irrespective of age , gender, or your socio- economic background which you belong to. According to W.H.O, physical inactivity is the leading risk factor for various serious non communicable diseases like heart disease, diabetes, stroke, hypertension , obesity ,etc. Hence the amount of evidence supporting the importance of an active lifestyle for an optimal health and wellbeing has also grown exponentially. Physical inactivity being one of the modifiable risk factor which when taken into consideration at earliest can delay the progress or sometimes may also arrest many devasting conditions. Our public health policies should be guarded at individual level regarding the importance of physical activity. Physical activity or exercise should be the part of integrated approach to enhance healthy lifestyle behaviour. It’s promotion should not be done in isolation .

Simply having knowledge about the benefits of physical activity is not sufficient to translate it into practice. An awareness should be created through health professionals, doing individual counseling when required , implementing health policies and through health talks in the community with respect to the importance of inculcating physical activity and exercise in daily routine. At the sametime, you should also  try to explore the various barriers and facilitators to physical activity at individual as well as in your living surrounding. There should be facilitators like self motivation, will power, perceived benefits of physical activity and  time management skill at individual level which is of utmost importance to perform any physical exercise. At personal level, motivation needs to come from within and needs to be persistent. Whereas, when it comes to community level,there should be an enabling  environment, a well maintained facilities in the community like park/garden equipped with physical exercise equipment, convenient work place or school timings, access to preventive care management and treatment in the presence of disease. It is needed to reduce the barriers to physical activity participation such that everyone can avail the benefits of physical activity. The barriers could be anything like less of time, lack of will power and self motivation, lack of knowledge about importance of physical activity, getting use to unhealthy lifestyle practices , unfavorable weather, lack of space to perform exercise, lack of guidance to perform exercise in the presence of disease, lack of public infrastructures like park, inadequate physical exercise equipment, etc.

Aspects of physical function

Functional movement is central to what it means to be a healthy. Ability to function independently at home, in the workplace, within the community or during leisure and recreational activities is contingent upon physical as well as psychological and social function.

Various components of physical function are balance/postural equilibrium,muscle performance,muscle,flexibility,neuromuscular control/co-ordination, cardiopulmonary endurance and stability  .

But when it comes to taking a self initiative towards performing a physical exercise and doing a planned optimal level of physical activity to take care of the above mentioned aspects of the physical function on our own, it becomes quite challenging for us to chose the best fit for our body due to choice overload. There are myriads of exercise regimen and workout regimen available through various sources which can guide us to choose a exercise regimen to keep a check on our fitness level.You can also consult a physical therapists who are expertise in exercise and physical activity prescription.Refer to our  physical therapy guide section to know more about the role of physical therapy in our healthy living journey.


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Nutritional health


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Adequate intake of nutrition is the vital component of physical health. Nourishing our physical health is incomplete without taking nutrition into consideration. Physical activity and a healthy diet is the key to maintain a good physical health. In today’s world we all are blessed to have plenty of online as well as offline platforms that guide us towards healthy eating trends and have armed us with the basic understanding of a good diet for keeping check on our health .Healthy eating is  important at every age, but the amount of nutrients we need and our body’s ability to process them, can change over time and depends on your individual health status. For  people  with deficiencies ,certain diseases and conditions or with evolving nutrional needs at different stages of life, it’s important to talk with your health care team when deciding the best nutrition plan for yourselves . Most of the healthy individuals who are proactive, when it comes to taking care of health can have well rounded nutrient rich diet as those recommended by the international health advisory body like W.H.O ,I.C.M.R. and U.S.Diatery guidelines. Healthy eating should comprise of nutrient rich foods like fruits and vegetables ,lean proteins ,nuts ,legumes and whole grains .Consider dietary supplements to add missing nutrition to your diet whenever there is a call for it. Additional supplements include vitamins ,minerals ,herbals and botanicals, amino acids, enzymes and bioactives.

There are many supporting evidences that suggests improving nutritional status has positive consequences on our physical and mental health .Poor nutrition is a risk factor for many physical health problems which in turn can exacerbate mental health problems and may have impact on our overall wellbeing.

It’s clear that a well balanced diet full or nutritious foods is critical to good health. But when it comes to understanding which foods are the best choices, much nutrition research has focused on how certain foods or nutrients may have a negative effect on health, or even play a role in disease development. More recently scientists have began to explore and understand how nutrition may play a role in promoting healthy aging throughout of all life’s stages. We are rapidly learning about what foods and nutrients should be emphasized in our diets and how they can enhance our health. Diets full of veggies ,whole grains ,legumes ,nuts and lean meats, have proven health benefits like lowering blood pressure, improving glucose control in diabetes, weight loss, Improving arthritis, reducing the risk of cancer and cardiovascular events to name a few and we are learning more about the specific nutrients that can impact health.

Plant pigments found in bright orange and red fruits and vegetables may prevent and slow the progression of eye disease, Calcium helps to keep none strong a role, B vitamins play role in maintaining brain health, flavanoids from plants improve the health of our cardiovascular systems.

We all are accountable for our own health so we have to develop a strategic way of tackling the issue of poor nutrition. Try picking up bits of information from a trusted sources for more strategic approach to educating yourself in nutrition principles. All parts of society have a equal role in supporting healthy choices and these efforts of making a shift towards healthy choices, in combination and over time, have the potential to meaningfully improve the health of current and future generations. All clinicians and doctors irrespective of their specialty should be able to deliver a simple, actionable nutrition and lifestyle advice to all their patients that they come in contact with them as a part of delivering a holistic medical care.In this respect, culinary medicine has been emerged as a  subject of interest for the researchers  in the field of nutrition. Culinary medicine is a unique combination of nutrition and culinary knowledge to arm the doctors and other allied health professionals with the knowledge of the foundation of clinical nutrition and to deal with the nutritional need of their patients  whenever a demand is there thus, motivating their patients to lead a healthier lives using food.

 

Healthy eating pattern is not a rigid prescription, but rather, an adaptable framework in which individuals can enjoy foods that meet their personal, cultural, and traditional preferences and fit within their budget. There is more than one way to eat healthy and everyone has their own eating style. All dietary guidelines focuses on shifts ,the need to make substitutions—that is, choosing nutrient-dense foods and beverages in place of less healthy choices—rather than increasing intake overall. Most individuals would benefit from shifting food choices both within and across food groups. Always keep in mind that Nutritional needs should be met primarily from foods. There are many additional dietary supplements that can help keep you healthy and even improve your health. You may be one of the many adults who take a dietary supplement of some kind but do you know enough about what is safe and what you can trust? There are many choices in the market for dietary supplements but too often what’s popular one day seems to make headlines the next for being unsafe. So, we should always consult our healthcare professionals before making any major dietary changes and decision for taking any dietary supplements because until and unless we are not well informed about the benefits and its hazards that may cause to our health, it’s not a smart way of taking advantage of anything related to health. This makes being informed consumer important.

Look for ways to eat healthy on budget. This will help you create a grocery game plan, shop smart, and prepare healthy meals at home.

Some of the nutrition experts in their research have suggested a pattern for serving a healthy plate for our meal that we should follow in our daily eating habits to add to the list of healthy living choices .The amount of calories and serving sizes you need depends on your age, gender, weight, and height. Examples of healthy foods are listed below:

  • Fruits and vegetables make up about half of your plate,
  • Whole grains and protein make up the other half.
  • A serving of dairy is also included.

Simple yet beneficial tips to keep in mind while choosing a healthy food

  • Choose and prepare foods with less salt and added sugars.Use the nutrition information on food labels to help you make healthy choices
  • Get enough daily needed carbohydrates by regularly eating foods high in fiber.
  • Limit foods high in unhealthy fatssuch as cholesterol, saturated fat, and trans fat
  • Limit alcohol, tobacco and drug abuse.
  • Eat a variety of vegetablessuch as dark green, red, and orange vegetables.
  • Eat a variety of fresh fruitsand dried fruit.
  • Include whole grains.At least half of the grains you eat should be whole grains.
  • Eat a variety of protein foodssuch as seafood like fish, lean meat, and poultry without skin Other protein foods include eggs and egg substitutes  , beans, peas, soy products, nuts, and seeds.
  • Choose low-fat dairy productssuch as double tonned or skimmed milk, low-fat yogurt e.g greek yoghurt and cottage cheese.
  • Avoid foods with added refined sugar, sugary beverages
  • Limit Carbohydrates high in fat and sugar
  • Avoid Protein foods with added fat
  • Avoid High-fat dairy products such as cream cheese, regular hard cheeses, regular and premium ice cream, or whole ,full cream milk

Here are some of the names of diet plans based on the various researches done in the field of nutrition and are quite popular among the nutrition experts. These diets are prescribed by the nutrition experts or dieticians based on what health goals you have wished for yourselves. e.g of few health goals are  weight loss, weight gain, body building, improving particular sports performances, addressing any particular health conditions, etc.

  1. Intermittent fasting. …
  2. Plant-based diets. …
  3. Low-carb diets. .
  4. Low-fat diets.
  5. The Mediterranean diet.
  6. WW (Weight Watchers)
  7. The DASH diet
  8. The Paleo Diet.
  9. The Vegan Diet.
  10. The Dukan Diet.
  11. The Ultra-Low-Fat Diet
  12. The Atkins Diet.
  13. The HCG Diet.
  14. The Zone Diet

Always consult your health care provider before taking any major decisions on dietary changes. All dietary regimens may not be appropriate for everyone. What works for one many not work for others. These diets sometimes come up with disadvantages and can have an adverse side effects when not used under proper expert’s guidance. Those people having various health conditions which needs a medical attention should not be replaced by following single dietary regimen as a part of treatment or preventive care .In such cases ,we need to use our medical needs responsibly along side of our lifestyle elements to be appreciative of the fact.

But when it comes to choosing a healthy diet for yourselves and your family always try to pick a simple diet which is nutrient rich and balanced rather than making a massive revolutionary changes on your plate. It should comprise of both macro and micronutrients in proper proportion. Green leafy vegetables, whole grains, legumes and lentils, colourful fruits , fat free dairy products ,etc should be the part of your daily diet. Plan your diet with the food that fit into your budget and that is readily available for you.This smarter plan will  work in a long run and contribute in healthy living.

Who are nutrition experts?

Nutritionist /Dieticians are qualified and regulated health professionals that assess, diagnose and treat dietary and nutritional problems at an individual and wider public health level. Dietitians interpret the science of nutrition to improve health and treat diseases/conditions by educating and giving practical, personalized advice to clients, patients. They advise and help to maintain nutritional status when individuals want to trial dietary interventions such as exclusion diets, nutritional supplementation or dietary .They use recognized methodologies to critically appraise the evidence base which includes all forms of evidence and research to inform their advice.s


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NOTE: Information provided in this section related to the ,healthy food nutrition and diatery regimen is based on the information published in the  American journal of clinical nutrition, BDA the association for UK dietitians, Nutrition society of India website, Pubmed BMJ nutrition  website,I.C.M.R and few other research evidences.,


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