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Category Health

What is Melatonin?

Melatonin is a hormone found naturally in the body. Melatonin used as medicine is usually made synthetically in a laboratory. It is most commonly available in pill form, but melatonin is also available in forms that can be placed in the cheek or under the tongue. This allows the melatonin to be absorbed directly into the body.

Some people take melatonin by mouth to adjust the body’s internal clock. Melatonin is most commonly used for insomnia and improving sleep in different conditions. For example, it is used for jet lag, for adjusting sleep-wake cycles in people whose daily work schedule changes (shift-work disorder), and for helping people establish a day and night cycle.

Melatonin’s main job in the body is to regulate night and day cycles or sleep-wake cycles. Darkness causes the body to produce more melatonin, which signals the body to prepare for sleep. Light decreases melatonin production and signals the body to prepare for being awake. Some people who have trouble sleeping have low levels of melatonin. It is thought that adding melatonin from supplements might help them sleep.

 

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Why are soft drinks bad for your health?

Soft drinks are carbonated beverages. They are commonly also known as soda, soda pop, pop or tonic. While occasional consumption of these types of beverages may not cause any negative effects, drinking them on a regular basis is not healthy. Cutting back on the number of soft drinks you consume — or eliminating them from your diet altogether — is the best way to prevent associated health problems.

Obesity and a high body mass index are risk factors for many chronic health problems such as heart disease, diabetes and some forms of cancer. While still not a healthy alternative, substituting diet soda for regular soda will at least reduce caloric intake and can help to shed unwanted pounds. However, a better solution is to replace the soda, with calorie-free water and three servings of low-fat or fat-free milk per day.

According to an article published in 2005 by “American Academy of Family Physicians,” consuming soft drinks on a regular basis may also contribute to a higher risk of developing diabetes. The sweeteners and caramel coloring added to soft drinks, may decrease insulin sensitivity. Since drinking soda adds sugar and calories to the diet, it may also raise the risk of developing metabolic syndrome, which raises the risk of a heart attack or stroke. Ingesting sugar can contribute to tooth decay because acid is produced when bacteria enters the mouth and mixes with sugar. When the acid attacks the teeth for 20 minutes or more and causes plaque buildup on the teeth and gums, it leads to tooth decay. 

 

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What is the recommended amount of daily salt intake, according to the World Health Organisation?

Salt in the diet can come from processed foods, either because they are particularly high in salt (such as ready meals, processed meats like bacon, ham and salami, cheese, salty snack foods, and instant noodles, among others) or because they are consumed frequently in large amounts (such as bread and processed cereal products). Salt is also added to food during cooking (bouillon and stock cubes) or at the table (soy sauce, fish sauce and table salt).

For adults: WHO recommends that adults consume less than 5 g (just under a teaspoon) of salt per day.

For children: WHO recommends that the recommended maximum intake of salt for adults be adjusted downward for children aged two to 15 years based on their energy requirements relative to those of adults. 

All salt that is consumed should be iodized or “fortified” with iodine, which is essential for healthy brain development in the fetus and young child and optimizing people’s mental function in general.

 

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Why do we need vitamins?

Vitamins are substances our body needs to grow, function properly, and to fight off disease. But our body cannot produce all the required vitamins nits own. So we turn to food sources and sometimes supplements to get them. All 13 vitamins play a crucial role in our well-being.

Vitamins are of two types: fat soluble and water soluble. Some vitamins that form part of our daily diet get stored in the fatty tissues of our body and in the liver. They remain there for about six months, ready to be used by the body whenever required. Vitamins A, D, E and K fall under this category. In contrast, water –soluble vitamins do not get stored anywhere and are carried in the bloodstream throughout the body. Some of these that do not get used up get excreted in urine. Hence it is important to constantly replenish them, vitamins C and the big group of B vitamins (B1 – thiamine, B2 – Riboflavin, B3- Niacin, B5 – pantothenic acid, B6-pyridoxine, B7-niotin, B9-folate and B12 – cobalamin) fall in this category.

Vitamin A: if you want keen eyesight, then this is the vitamins you need to take. A great immune booster, it also protects the body from infections diseases. It promotes cell development and growth, besides healthy hair, skin, bones and teeth. So, milk fortified with Vitamin A, liver, turna and cod liver oil, orange and yellow fruits and vegetables (carrots, sweet potato, red bell peppers) and leafy greens such as spinach are the foods you need to take to get this vitamin.

Vitamin B: This group, comprising B1, B2, B3, B5, B6, B7, B9 and B12, provides your body with the energy it needs to get its metabolism going. Besides, B vitamins play a role in producing red blood cells that carry oxygen to all parts of the body as well as boost nerve health. So turn to dairy products, whole grains, wheat, oats, fish, poultry, meat, eggs, leafy greens and legumes to get your dose of Vitamin B.

Vitamin C: This vitamin keeps gums and blood vessels in good health. A powerful antioxidant, it helps wounds heal fast and builds the body’s resistance to disease and aids in iron absorption. Citrus fruits, strawberries, tomatoes, green and red peppers, broccoli and cabbage are rich in this vitamin.

Vitamin D: Make sure your body gets enough of this vitamin if you want strong bones and teeth. This vitamin also helps your body absorb calcium, an essential mineral.

Did you know the body produces vitamin D in response to sun exposure? It is also available in foods such as egg yolk, fish, liver and cereals fortified with it.

Vitamin E: An antioxidant, it protects body tissue from damage caused by free radicals which are compounds that form when our body converts food into energy. It helps cells fight off infections. Almost and peanuts are good sources of vitamin E. Besides, you can get it from wheat, oats, egg yolk and green veggies.

Vitamin K: This vitamin plays a critical role in making the blood clot in case of injury, thereby preventing excessive blood loss. This vitamin is largely present in leafy green veggies and Brussels sprouts and also in milk, yoghurt and cheese.

 

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Which apps and videos will help you remain on top of your fitness game?

Sitting sill for hours glued to the computer or the television screen can affect our physical and mental well-being. Apart from the regular breaks you take in between your long sessions online, invest time in your fitness. Here, we list a few apps and videos you can refer to or download to start your workout programme in the comfort of your home.

Yoga for kids and family fitness

This app is not just for children, but for the whole family well. Offering interesting asanas as well as healthy recipes and nutrition facts, this app is a whole package. There are different difficulty levels in workouts to suit your needs. The animated characters that teach you the workouts are the most entertaining aspect of the app.

This app is available for free download on Android phones.

Fitness Pets

This app encourages you to stay fit in an interesting way, fun way. The app lets you choose a virtual pet and take care of it. Your virtual pet grows and develops when you walk a certain number of steps in a day. The app also has fun mini quests and games to keep you motivated.

This app is available for free download on Android phones.

Little sports

This YouTube channel has two animated characters showing different exercises. Their playlists have exercises targeting different body parts as well as full-body workouts. You can cast the workout to the television or stream it on your laptop. The videos are simple to follow and span anywhere between 10 mins and 40 mins.

Stand Up Kids – Movement break

This website aims to get kids moving and give up on their sedentary lifestyle. Under the Stand Up Kids movement break curriculum, you can find a variety of exercises that help you stay fit, not just physically but also mentally. The video are shot by coaches and physical education teachers and can be easily followed. They also have a YouTube channel with fitness videos.

Get kids moving

This interesting YouTube channel started by a health coach and personal trainer from London helps you realize your potential as a superhero. The channel has videos focused on moves from your favourite superhero and fantasy movies such as Wonder Woman, Captain America and Harry Potter. The workouts are short, fun and easy to follow. Time to put on your superhero game face.

 

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HOW IS FITNESS MEASURED?

Fitness is the physical condition of an individual. When considered in terms of sports and other physical activity, it is often thought of as having four aspects: endurance, strength, flexibility and speed. Sports differ in the degree to which each of these factors is important. For example, weightlifting requires enormous strength, while a sprinter needs the greatest possible speed. The four aspects of fitness are measured in different ways, but one general way of measuring fitness is to see how the heart responds to physical activity. During exertion, the rate at which the heart beats increases, as it pumps more oxygenated blood around the body. How quickly the heart rate returns to normal after exercise is one way to assess how fit someone is and how exercise is improving their fitness.

Body Composition

Body composition measurement helps you understand how much fat and muscle mass are present in your body. Your height, age, weight, bone structure, and the ratio of fat and lean muscle are all considered to find out your body composition. If you workout at a gym, I am sure your trainer must have asked you to get a body composition analysis (BCA) done so that depending on your goals (weight loss or muscle gain), he/she can help you reach your target. Here’s how body composition is analyzed.

Flexibility

Flexibility is the measure of the ability of your muscles to move to their full range of motion. Since most of us lead a sedentary life, the joints become immobile and lose their flexibility. As a result, you feel a sharp pain and tightness in your joints when you are asked to move your body parts to do certain movements. But being flexible will help you prevent joint injuries. Regular exercise, stretching, and yoga are great for increasing flexibility. If your joints are weak, wear joint support. Start slow, but be persistent.

Muscle Strength

Muscle strength is the ability of your muscles to lift weight and exert a force against a resistance. For example, when you lift weights or a heavy box or a child, your muscles have to act against the gravitational pull to be able to lift the weight. The muscles have to contract and relax to complete the range of motion. Unless your muscles are strong and flexible, you will not be able to lift, push, and pull anything. Include strength training in your workout. Lifting weights on a regular basis or even doing bodyweight training will help improve your muscle strength.

Muscle Endurance

Muscle endurance is the measure of the ability of the muscles to perform the same task again and again without getting tired soon. For example, running a marathon is a typical example of muscle endurance power. It also shows how effectively your heart and lung muscles are working to keep your cells oxygenated and prevent fatigue.

Practice your run/jog/planks/push-ups/bicep curls. Do a mixed workout 4-5 days a week. Eat healthily and set new targets for every week. Increase the sets and reps of your exercise over a period.

Other components of Fitness for Athletes

You cannot achieve fitness overnight. You have to work at it consistently to achieve a fitness level and maintain it. Eating healthily, taking rest, and not giving up on your workout routine are the keys to being fit. Also, do a mixed workout – strength training, cardio, a sport, dance, yoga, etc. This will help train your muscles better than just doing one type of workout. If you’d like a more focused and personalized approach, hire a personal trainer to craft and monitor your workouts and a registered dietitian to dial in your nutrition to best complete your workouts. Most importantly, do not judge fitness depending on how you (or anyone else) look(s) and take care of your mental fitness as well. Take care!

For the general population, being healthy and fit is the main target. And health-related fitness aims at improving the overall well-being and functioning of the body. Here are the components of fitness and how to measure them.

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