What are Lifestyle diseases?

They include problems like obesity, blood pressure, diabetes, heart diseases, stroke, high cholesterol, stress, anxiety, depression, acidity and even some of the cancers. They are called so as they are now considered the result of our deranged lifestyle.

How common are lifestyle diseases in society?

In year 2005, for the first time in the history of mankind, it happened that, more people died because of lifestyle related illnesses and non-infectious diseases like heart diseases, Diabetes, cancer etc. as compared to all infections put together.

One Indian survey shows that in the cities, every 4^th adult is Diabetic and every 3^rd person has high blood pressure. The worse thing is that it is increasing rapidly.

These lifestyle diseases are not only getting commoner now a days, but are also happening at a much younger age. Even the complications are happening at a younger age.

Why are the lifestyle diseases so common now?

The culprits for these lifestyle diseases are the triad of poor diet, lack of physical activity and mental issues like stress/depression and unhealthy habits. These in turn are affected by different factors like affluence, urbanization, blind westernization, and change in value system.

What we don’t always realize is the common link between them all. They are different ‘avatar’s of the same dysfunctional lifestyle. It is a matter of individual genetic background and environmental factors, whether you get one or the other illness. But, once you get one, you are more at risk for other. For example, someone who gets Diabetes, has a much higher chance of getting heart disease than other healthy person.

Why are the lifestyle diseases called silent killers?

Most of these lifestyle diseases progress silently without causing any obvious problem/symptoms or trouble like pain or weight loss or fever, in the initial stages. By the time they start causing any problem, complications have already started and diseases are in advanced state. For example, a diabetic may remain without any obvious trouble or problem for more than 10 year from the actual start of the disease. But, by the time it is discovered and treatment started, some of them already have complications.  At this stage, complete reversal is impossible. Most people have no option but to take medicines, but they are still at risk of complications owing to the damage done by the longstanding disease. Because of their silent progress till the stage of complications, they are called silent killers.

Is there any solution?

YES.

The solution is

1. Don’t let them happen. Prevention is the key. This can be done by vigilance over the triad of diet, activity and issues like stress/anxiety and healthy habits.
2. Catch early – Try to catch these problems at the earliest and start working on the factors mentioned above in A. For example, research shows that once fasting sugar crossed 85 mg %, one is at a higher risk of diabetes. If one starts working early on the lifestyle, diabetes can be prevented from occurring for many years to come.
3. Keep weight and fat under control– Indians are at a higher risk of lifestyle diseases once the BMI crosses 23. It is the fat content that is the culprit; try to keep it below 17/24 (M/F). Any extra fat is a risk factor. Try to lose the extra fat at the earliest.
4. Even in a fully established disease, working on the lifestyle helps to push away the complications and keep oneself fit.

How do we do it

3 fold approach – Diet, physical activity and mind issues (stress/habits) are the three important elements to be corrected. Sorting one and ignoring other doesn’t help. We rectify them simultaneously.

Change and the approach to change – What is needed here is ‘change’. Change is essential, but it needs to be long term to have a long lasting effect. The change must be made as per individual personality and psychology. Individual likes and lifestyle should be respected. Then the change can be easy and long-lasting. For more information read “the psychology of weight loss” blog.

Holistic approach – Issues related to work, finance, relations and family must be considered while making change in diet, activity and habits.

Family as a unit – It is not enough to deal only with the affected individual, but the whole family needs to be considered as a unit. The children involvement must be an integral part. The change has to have positive effect in family health and family dynamics

How we can help you?

At our DOL CLINIC we can help you-

1. Calculate your BMI, total body fat content and visceral fat content.
2. Assess your health parameters.
3. Educate you about both natural and modern methods to prevent and manage the lifestyle diseases in the earliest stages.

Read for more information-

Body fat analysis and diabetes and pcod

Weight loss and psychology of the individual.

Mental stress.

Easy tips for effortless weight loss.

How to stabilize glucose/sugar level naturally (the truth about diabetes reversal)

The post Lifestyle Diseases – The new cancer first appeared on Dol Clinic.

What is Prediabetes?

Prediabetes is a misleading term giving an impression that diabetes is far away. Actually it is the beginning of diabetes (type-2) and the best time to take action. This is also known as “honeymoon period”, lasts for 5-10 years till full-fledged diabetes sets in. Prediabetes term is applied euphemistically to the early stage of diabetes when the insulin is becoming ineffective in controlling blood sugar. In medical terms it is said that the person has developed insulin resistance. Surprisingly, most of the times, the person with ‘prediabetes’ doesn’t feel anything different, and he continues his life like before, thinking that the real problem is far away. In real life, this term is used very loosely (sadly and wrongly), at any time from diagnosing high sugars till a person goes on insulin or develops complication.

But nothing could be further from the truth!

Prediabetes is the best time to reverse your diabetes. Unfortunately, by using terms like pre-, borderline, early or mild, and dodging the main issue, we are doing more harm than good. We are losing a great opportunity to revert the disease to normalcy. Like any other disease (say cancer), this early stage is the best time to reverse the process and get rid of diabetes and its complications for many, many years to come. One can get rid of many and sometimes all the tablets.

Who is at high risk of developing diabetes?

Following categories carry high risk of developing diabetes. Nowadays almost everyone has one or the other risk factor.

• Family history- Having first relative (mother/father) with diabetes.
• Weight- BMI above 23 (As per WHO guidelines for South Asians).
• Prediabetes- Fasting blood glucose crossing 85mg%.
• Pregnancy related diabetes (Gestational diabetes) – High blood glucoses during pregnancy put one at a risk of diabetes even though the glucose levels may return to normal.
• PCOD/PCOS (Polycystic ovary)
• Ethnicity- Being of Indian origin we all carry a higher risk of diabetes.

What is happening to my sugar and insulin during prediabetes phase?

Surprise! Surprise!! Surprise!!! People usually think, since the sugar levels are going high, the insulin is going low. But the truth is quite opposite. It is a known scientific fact that in the first 5-10 years, body is producing more than normal amount of insulin (insulin resistance). A normal person needs approximately 30-40 units of insulin per day. But a person in the early diabetic stage may produce even more than 100 units per day. It is easier to reverse Diabetes at this stage.

Why does it happen?

The insulin that was working for so many years starts becoming ineffective. It means that, despite there being a good amount of insulin, the body is not responding to the insulin. This is also known as ‘insulin resistance’. Factors like obesity, physical activity, fat levels in blood, different hormones, antibodies, down regulation of receptors play role in developing ‘insulin resistance’. So, despite having enough insulin, the body doesn’t respond to it. Studies have shown that this process may start as early as 13 years before full blown diabetes.

What does this mean to me?

By changing certain factors in the body functioning, the insulin can be made to work again effectively, in most people. This means a person can go off all his medicines, eat normal food, and still maintain normal sugar levels for many years. Even the complications are pushed away, because, if one is not diabetic, why would he get complications. But please note that this can be done only in those early golden years.

What can I do to know more about reversing diabetes in me?

Step 1 – Check blood glucose levels

Blood glucose levels in pre-diabetes – As per ADA (American Diabetes Association)-

• Fasting (empty stomach) sugar is above 100mg%.
• After food (postprandial) sugar is above 140mg%.
• HBA1C is above 5.7%.

NOTE – Many studies have shown that once the fasting blood sugar crosses 85 mg % you are progressing towards diabetes.

During pregnancy, these levels are crossed (‘pregnancy related’ or ‘gestational diabetes’), returning back to normal after delivery. Even then these women are at high risk for getting diabetes.

Step 2 – Check insulin levels

S. insulin level

Note – If the report shows your insulin to be within normal levels, this will make you think that, it is not the lack of insulin, but its inefficacy that is causing high glucose levels. Then, you can start the journey of reversing diabetes.

Step 3 – ‘REVERSE DIABETES’ By taking right steps you can make long term changes in the way your body functions. This will make your insulin functions, body healthier, pushing away the diabetes and its complications far away!

Please note that the opportunity to reverse diabetes is available only in the first few years. This should be done under the supervision of a qualified professional.

Read Following for more-

How to stabilize glucose/sugar level naturally (The truth about diabetes reversal)

Body fat analysis & diabetes and PCOD

Weight loss and the psychology of the individual

Mental Stress

Easy tips for effortless weight loss

The post Prediabetes first appeared on Dol Clinic.

THE BEST TIME TO DO ANYTHING IS NOW. YOU CAN START ONE STEP AT A TIME.

In a nutshell – To combat stress one must

Have good sleep for 7-8 hours.

Cut down tea, coffee chocolate drinks.

Stop smoking and drinking alcohol.

Cut down sugar/maida enriched drinks and food like cold drinks, bread, cakes, and pastries.

Cut down oily – samosa, batata vada, farsaan, pizza, cheese.

Eat lots of fruits.

Eat whole grain and sprout options.

Regular time out and physical activity (NOT optional)

Regular relaxation, meditation/pranayama or dhyaan (NOT optional)

Change the thought process and priorities to healthy ones.

How stress affects the body?

Stress triggers the release of hormones like adrenaline and steroids. These will increase your heart rate, blood pressure, sugar levels, and abdominal fat and cholesterol levels. Constant stress is harmful to your body and mind. Don’t wait till it becomes a cause of disease like diabetes, blood pressure, heart disease, fertility problem, breathing problem, acidity, or simply indigestion.

How do you know you are stressed?

One may get sleep disturbances, lack of sleep, and irritation over minor issues, difficulty in concentration or decision making, excessive alcohol drinking or smoking, or just feeling tense and not being able to relax. One may get headaches, back pain, neck pain, and palpitations.

What drinks to avoid?

Watch your caffeine intake. Avoid stimulants like tea, coffee, chocolate drinks. Tea has more caffeine than coffee (If you have to have them, control the number and size of drink, 2 cups of 100 ml a day is enough). Stimulants such as tea, coffee and cigarettes may provide a temporary energy boost, but they drain your energy levels and deplete nutrients in the long term.

What foods to avoid?

Here we need to avoid the high swings of sugar levels. Sugar/ Maida/ Fat loaded things like sweets, chocolate, cupcakes, muffins, pastries, fruit juices, bread, biscuits, sweets cold drinks, crisps, pizzas, farsan. They may give short term energy boost but are harmful and can even increase stress levels. Avoid highly refined foods. Replace processed food with homemade or natural food.

What to take?

Water – Drink 2.5 to 3 liters of water per day. Replace caffeinated drinks with fruity detox waters, buttermilk, homemade flavored waters, nimbu-paani or simply plain water

Fruits (and not fruit juices) are the best option for that highly stressed moment.

Breakfast – You can try options like whole-grain carbs like chapatti, brown pasta, unpolished rice, cooked or uncooked sprouts whole corn or recipes made from different daals. Choose whole, natural foods. Avoid sugary cereals, pastries, and too much caffeine. One may have good amount of proteins.

Protein-Protein helps to slow the release of sugar into the bloodstream. Proteins are present in daals, sprouts, soya granules, and lean fish chicken or white of eggs.

Vitamins and minerals – Having deficiencies of these vital things will not help stress. Fresh fruits and vegetables, sprouts, nuts, dairy products will maintain a good balance of these nutrients.

Never go starving. Never skip meals. Small regular snacks will help to maintain energy levels.

For those who find it difficult to get rid of old habits of unhealthy eating, a good idea is to combine a healthy snack with a small amount of these junk items if you really have to, for e.g. boiled chana chaat with a spoonful of farsan, frankie of chapati and vegetables, small portion of pastry with fresh fruit.

Emotional eating

Avoid heavy food when stressed or busy. Stress usually diverts energy away from digestive system. So, if you eat heavy, it will result in bloating acidity indigestion. When in doubt, eat small portions. Fruits are best things to have in such situation. They give small burst of instant energy yet a very healthy option.

Smoking and alcohol

Smoking and drinking don’t help in the long run.

Physical Activity

Regular aerobic activity like walking, cycling, swimming for 30-45 minutes goes a long way to reduce stress, get good sleep, and improve physical and mental health as well. Any kind of physical activity, even in small bursts is good. It could be a small thing like a walk, climbing stairs, moving around the office. Typical upper body, heavy muscle-building exercises may not help much.

SLEEP

Make a pre-bed routine. Having a sleep of 7-8 hours is essential. Don’t miss on sleep at any cost. Closing all work 60-90 minutes before sleeping time, closing all screens, not taking any food/ heavy drink within last 1-2 hours helps. One can try meditation or relaxation techniques.

HOW TO RELAX?

Simple relaxation techniques – Regular relaxation needs to be built into daily life.

Reading, having a bath, getting a massage or listening to music are great ways to promote relaxation.

Simple thing like slowly relaxing or imagining relaxing muscles from toe to had, visualizing them relax and focusing on breathing in and out can be tried.

Deep breathing techniques from ‘pranayama’ – This typically involves slow deep breathing in and out and fully concentrating on breathing. Breathing via abdomen or chest expansion alternately can help.

Time out – Simply taking 10-20 minutes break every few hours and doing something relaxing – lunch break, taking a non-stimulant drink or reading can help.

Taking time off just for yourself every few days will help to relax.

Hobbies – Any hobby is a good way to relax.

Mindfulness – A concept and method borrowed from Buddhism, is very useful in focusing your mind on the present moment. It has been found useful by many people.

TREATMENT

If the stress is intense, one may need counseling or medication.

Read- https://dolclinic.com/weight-loss-and-the-psychology-of-the-individual/

See what our clients say- https://dolclinic.com/success-stories/

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• Water –

Needless to say water is the main component of blood. It is blood that takes all the elements around the body. So, having a good amount of water is a great help to the process of natural detoxification by our different organs like the liver, kidney, lungs. It not only relieves thirst but also helps to control satiety. Good intake of water also helps in weight loss. Water intake should be 3-4 liters per day.

E.g. – Plain water, detox water, chaas, Nimbu pani, etc.

How you can do it – Keep the jar filled on the dining table. So, that it reminds you to drink water. Use colorful jars and bottles to make it attractive.

• Fruits:

Fruits are nature’s gift to mankind. They are rich source of detox elements, antioxidants, vitamins, minerals and fiber. In addition they are low in calories and give a sense of satiety. So not only they help us to maintain a healthy body but also cause weight loss. Make a habit to have at least 2-3 portions of fruits daily.

How you can have it: whole fruit, fruit salad, fruit yogurt, fruit chat. Make it a point you are keeping a fruit bowl on dining table at home and carrying a fruit box when traveling.

• Vegetables:

Vegetables are rich in bioflavonoids, antioxidants, vitamins, calcium, iron, folate and other minerals and fibre. They are filling and tasty with zero fat content and also provide you less calories. Have 2-3 servings of raw vegetables daily.

How you can have it:  E.g. cucumber, tomato, onion, carrot, beetroot, steamed beans – Raw, chopped, salad, raita etc.

• Spices:

Fresh spices are loaded with a variety of useful organic compounds like aromatic oils and have got anti-bacterial and anti-inflammatory properties. These phenolic compounds and volatile oils are great antioxidants, blood thinner and some have anti-cancer properties.

How can you have them: Because of their volatile nature, the use of fresh ground spices is advised. Use pepper mill to sprinkle fresh dry spices on your salads, fruits, vegetables, curry, etc. You can prepare fresh green chutney or thecha with ginger, garlic, coriander, mint and add to bhel, sprouts, chaat etc to make it more tasty and delicious. You can also add thecha to the as a base to food preparation or enjoy it as a side dish for your chilla, dosa, uttapam etc.

• Curd:

Simple homemade curd has friendly bacteria (bioactive) and it helps to maintain a healthy bacterial flora in the gut. This improves your digestion, keeps many illnesses away, and is healthy for heart. It helps to boost your immunity providing a healthy gut. Good for your teeth and bones and helps you to lose weight.

How you can have it: plain curd, fruit raita, salad raita, chaas etc. You can use it to make your dishes creamier as well.

• Sprouts:

Sprouts are high in soluble fiber and are a good source of protein and help in weight loss. It helps to improve circulation and digestion. It also helps in boosting your immunity and reduces the risk of heart disease. Fresh sprouts are a good source of vitamin B complex.

How you can have it: Plain sprouts, sprouts salad, sprout bhel, and sprout raita etc.

• Lastly, along with the above things one should also try to do proper aerobic physical activity, it can be any activity that you enjoy doing it. There are many easy to do exercises for home available on the internet or you can try walking in the house on a treadmill or simply walking up and downstairs. Try playing around with the kids. Also try to practice meditation or yoga in order relieves or reduce mental stress. Exercise and mind relaxation goes a long way to maintain health.
• Remember:

The best time to start is now!

Small efforts/changes every day on a regular basis are more useful than impulsive drastic measures.

Try to make any change pleasant and attractive, this way it will last longer.

Changes should be as per your likes and lifestyle.

Try to involve children and family.

The post Home Remedies To Boost Immunity first appeared on Dol Clinic.

Do’s: 

1. Drink 3-5 Liters of water/day as appropriate – It is the best detox for the body.  Our organs like lungs, liver, kidney are naturally endowed naturally to cleanse the body. We just need to keep our body well hydrated and keep good circulation, so that toxins reach these organs easily and get cleansed. In addition, water helps to keep our hunger at low levels. You may use, lime water, thin buttermilk, fruit infusion water.
2. Consume at least 3-5 portions of raw fruits per day. They are loaded with many vitamins, fiber, and detoxifying agents. In addition, fruits are low in calories despite the sugar content. They are good even for diabetics. Avoid canned fruits or fruit juices as they may have high sugar content.
3. Consume 3-4 portions of vegetables (raw, when possible) per day. They are extremely low in calories. They are good sources of fiber, vitamins, minerals and antioxidants. Tomato, onion, carrot, cucumber are good examples. Vegetables that can’t be eaten raw, like beans, can be steamed. Avoid potato, sweet potato and yam. They are not considered vegetables from diet point of view.
4. Opt for good quality carbohydrates such as whole grains like whole-wheat rotis, brown rice, multigrain chapatis, whole wheat pasta, potato, yam, etc. They have starch and complex carbohydrates with low glycemic index. Our body takes time to break it down to glucose. Enriching with soya flour will improve nutritional value
5. When travelling carry fruits in boxes, roasted chana, and fruit infused bottles along with you, so that you have an option of healthy food when hungry. Otherwise, when hungry, our brain stops working and we resort to whatever junk is easily available.
6. When dining out use fruit salad, vegetable salad, sprout chat, salty lime water to fill some part of your stomach. Portion control helps when it comes to junk.
7. Use fresh spices and raw clean herbs on regular basis. Include healthy and freshly prepared homemade green chutney or dry spices and herbs as they help in detox process. They also help to make other recipes more tasty.
8. Use sprouts regularly. They are full of healthy vitamins, soluble fibre and easy to digest proteins.
9. Include Good proteins source.  Sprouts, daals, white of egg, soya chunks, chicken, fish are good sources of proteins
10. Use homemade yoghurt regularly. In addition to being a good source of calcium and vitamin D, especially for vegetarians, they have friendly bacteria with probiotic properties.
11. Learn new cooking methods. Methods like grilling, steaming, broiling need little or no oil. You can turn your favorite food into a weight losing food. Try using nonstick vessels for cutting down oil.
12. Practice mindful eating. While eating, switch off your phone and T.V and concentrate on your food. This way, you get more pleasure from the same amount of food.
13. In your daily rituals, include regular simple exercise. It should not be optional.  Regular simple physical activity like walking, cycling, swimming can go a long way to lose weight and keep body fit it can be.  There are many easy to do exercises even at home, work place or when travelling. It gives you extra energy for those important things in your life like career and family.
14. Practice your own stress-busting methods.  Regularly invest time in meditation, yoga, or similar activity that helps settle your mind. People are likely to eat more when under stress or depression.

We will be writing in details about most of the above topics, one by one in coming times. Keep your eyes on this blog.

Contact us for more information.

Call 75064 20648

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Though the death toll because of corona virus is rising, there are many who are getting mild infections or have no symptoms at all. Many are recovering. The death rate in corona virus infection is anywhere between 0.1% (Oxford evidence Based medicine -Ref 1) to 4% (World Health Organization figures – Ref 2) to 14.8% (in 80+ years Chinese – Ref 3). So, most are surviving! How and why?

Why does this happen?

In any infection, three things decide our fate. They are – the infecting corona virus (agent), the individual person (host), and the environment. A fit person (host) with strong immunity will either not catch the infection or will get a mild infection only.

Trying to avoid contact with corona virus (agent) is ideal but not always possible. Environmental factors like weather are usually not under our control. We individuals (host) though can make an attempt to keep ourselves fit and capable of fighting infection. By far, this is how, humanity has survived historically most of the time.

Healthy body, fitness and immunity go hand in hand. A healthy mind is also necessary for a healthy body. Our immunity is directly affected by issues like stress and depression.

Don’t forget the Lifestyle diseases!

Also, let us not forget that lifestyle diseases are still going to be the no. 1 killer in the near future. Infections will come and go, but lifestyle diseases are here to stay. Fortunately, keeping ourselves fit is the solution here as well.

Solution

Achieving fitness and achieving good immunity can be done by a planned strategy that involves what we eat and drink, the physical activity we do, and the way we keep our mind in good health.

ACTION!

• START – Starting somewhere is better than doing nothing at all. The best time is always NOW!
• BABY STEPS – Doing small bits regularly lifelong is more important than impulsive decision. Taking a 10-minute regular walk is more useful than the impulsive decision of joining gym!
• PLEASANT CHANGE – Giving some thought as to how to make any change acceptable and pleasant helps to maintain it long way. Reserving some time to play with children is easier to follow than 5 am morning walks. Eating fruits regularly is easy to follow than drinking bitter juices.
• CHILDREN – The best thing to give to children is the legacy of a healthy life. The only way we can teach them is by doing it ourselves.
• MOTIVATION – Most of these steps give immediate results. Following some of the steps below will start making you feel better same day.
• TIME – Keeping fit will create more time and energy for your priorities like career, job, and family.
• MEDICAL– Don’t ignore due medical treatment.

Let us boost immunity and fitness through these easy 7 steps.

1. Water
2. Sleep
3. Physical Activity
4. Fruits
5. Vegetables
6. Good Food, Bad Food
7. Mind Health

1. Water- Water is by far the most important detox element in our food. Keeping body hydrated maintains good circulation. Our body has all the necessary organs to remove toxins. All these organs (lungs, liver, kidney, skin, bowels) need good circulation, so that the organs stay fit, and also the toxins are regularly delivered to them to be removed.

• Drink 3-5 liters as appropriate
• Use your favorite drinks to ensure intake, for example, lime water, ginger water, and mint-flavored water, thin buttermilk, and fruit-infused naturally flavored water.
• Keep attractive colored bottles with cool drinks in easily accessible places like dining table, TV, living room, kitchen. Drinking warm water is equally helpful.
• Drinking water avoids unnecessary eating; it cuts down hunger, especially in current times filled with boredom.
• Preparing attractive water takes less time compared to any other recipe.

2. Sleep – The easiest thing to do in current times! Sleep has a refreshing and recharging effect on all the systems. It boosts immunity. Lack of sleep is a sure way of inviting even minor infections.

• 7-9 hours of sleep is considered adequate for most.
• Have it at a regular fixed time. Late nights and getting up late is not advisable.
• Quality of sleep is equally important. Remember when someday we feel very fresh after a deep sleep! Good amount of physical activity and managing stress/depression will help in getting sound sleep

3. Physical activity – The most difficult part in current times. But, taking small steps and disciplined approach will help. It helps to improve the circulation, health of heart, a feeling of mental well being. A good circulation is necessary for all organs to stay fit and carry out detox uninterrupted. Physical activity burns calories and keep those fat pockets away.

• Exercise –- Doing some physical activity every day is essential. Even walking in the house using a treadmill or a static cycle is good. We spend a lot of time on phone. Making a point to stand up and taking steps just in one place is useful, There are many easy to do exercises for home available on net. If possible, walking up and down stairs is an option.
• Any aerobic activity that one does using lower part of back and legs is good for this purpose. Usually aerobic activity is something that you can sustain for a long time, even more than an hour easily.
• When you involve children and fun elements added, then physical activity suddenly becomes more interesting. Try to innovate different physical ways of interacting with children. Even a pillow fight is better than computer games.
• Take part in house activities – washing, cooking, sweeping etc.
• Using a simple step measuring app like pedometer motivates many people.
• Yoga is good for the mind but usually burns very little calories.

4. Fruits – These are loaded with detox elements including vitamins, minerals, and flavonoids. They have fewer calories and even diabetics are free to use fruits in right proportion. For example, one banana has 100 calories compared to 350 Kcal in a samosa.

• All Indian fruits are considered good and healthy from calorie and diabetes point of view.
• Try eating at least 3 portions (1 portion is equivalent to size of one medium sized banana or apple).
• Eat them raw, and whenever possible with peel (chikoo, apple, etc.). Avoid extracting juice.
• You can make a fruit salad with yoghurt, use chaat masala to make it more palatable.
• Starting meal with a fruit will cut down calorie intake.
• Use fruits as snacks.
• Keep them again in places of easy access like dining table, TV etc.

5. Vegetables – These are again loaded with detox elements including vitamins, minerals and flavonoids. They have very few calories and even diabetics are free to use them unlimited (potato excluded).

• Eat them raw whenever possible (Tomato, cucumber, carrot, lettuce). Avoid juice.
• Beans, cabbage, gourds and other vegetables can be steamed.
• Can make them attractive by making raita, adding chaat masala or adding them to any recipe.
• Use at least one bowl of salad in each meal.

6. Good food, bad food

• Good food – Make regular use of whole grains, sprouts, daals, fresh spices, homemade yoghurt, soya protein, non-vegetarian food.
• Using fresh spices or green homemade chutney can make any healthy food tasty and interesting.
• Bad food – Keep amount of certain foods to as less as possible for example, oils, ghee, butter, fried food, cheese, paneer, nuts, sweets, fruit juices.  Anything that is ready-made, packed and commercially produced is bad for health unless proved otherwise, for example biscuits, farsan, chocolate, cakes, pastries, pizzas, sweets, cold drinks. All these are loaded with empty calories and are poor in nutrition.
• Keep stimulants like tea, coffee, cocoa, chocolate, caffeine drinks, colas to as low as possible
• Cooking methods – Try using oil free methods of cooking like, nonstick pan, broiling, steaming, and grilling.

7. Mind health (mens sana in corpore Sano)

Healthy mind and healthy body goes together. Stress, depression, anxiety and even the current boredom doesn’t help. Though many solutions available, one has to find his or her own comfortable way. The key is in doing it on regular basis life long.

• Family – Spending good quality time with family/friends is perhaps the most popular and effective stress buster.
• Yoga – the current fashionable thing.
• Meditation – any proper method that works well with you.
• Keeping busy – Try to keep busy mentally and physically. Activity that is considered meaningful by the person helps more. Any new hobby or a social work for a cause can go a long way to keep that mind at rest.
• Trying to escape with alcohol, drugs, TV, computer games won’t help long term.

ANYTHING MORE

For more information call 7506420648 or contact us

www.dolclinic.com

(Dedicated to the prevention and early management of lifestyle diseases like obesity, diabetes, etc.)

References

Ref 1 – Oxford evidence Based medicine

https://www.cebm.net/covid-19/global-covid-19-case-fatality-rates/

Ref 2 – WHO figures

https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200306-sitrep-46-covid-19.pdf?sfvrsn=96b04adf_4

Ref 2 – 14.8% in 80+ years Chinese

https://www.businessinsider.in/science/news/the-who-has-confirmed-that-the-coronavirus-death-rate-is-3-4-higher-than-earlier-estimates-older-patients-face-the-highest-risk-/articleshow/74467725.cms

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