Nutritionist and Lifestyle Coach Subarna

05/02/2023

Lack of physical activity is another HUGE issue contributing to our high incidence of chronic illness. Do something you enjoy every day for at least thirty minutes. Go for a walk, take a stroll with your dogs, take a yoga class, play tennis, etc. Whatever you choose, do something that encourages you to move your body. Exercise releases you from the everyday grind and does the body good in more ways than you can imagine. Working out helps you reduce stress and improves your state of mind and self-confidence. It releases ‘feel good’ endorphins, and it’s quite difficult to have negative thoughts when you’re on runners high or when you are just outdoors taking in some beautiful landscapes. Take special notice to how you feel instantly before and after you work out and eventually maybe even add on to your thirty minutes.

29/01/2023

What’s the Best Time to Exercise?

Morning workout

The benefits of a morning workout include:

You get your workout done before 9 a.m., accomplishing something some people won’t accomplish all day, a huge ego boost. You’ll also start the day with a brain charged with endorphins, chemicals that leave your brain feeling happy and relaxed.
You burn more fat. Those who start their exercise routine on an empty stomach burn about 20 percent more body fat than those exercising later in the day.
A morning exercise boosts your metabolism which means you’ll be burning calories throughout the day as you consume them.
Morning exercise helps many people get more quality sleep at night, while an evening workout that revs up your system might make sleep more difficult.
Afternoon/Evening workout

Benefits include:

You can probably get some extra sleep in the morning.
Your body temperature peaks between 2 p.m. and 6 p.m., and this elevated temperature optimizes your muscle function and strength, as well as your endurance.
Oxygen uptake kinetics are faster in the evening, and that means you use your resources more slowly and effectively than in the morning.
In the afternoon or evening, your reaction time is at its quickest, while your heart rate and blood pressure are lowest, all decreasing your chances of injury while improving your performance.

01/12/2022

13/11/2022

Tips for lowering cortisol levels

Here are some lifestyle changes that may help manage cortisol levels:

Optimize sleep. Chronic sleep issues, including insomnia, sleep apnea, and irregular sleep habits (like those of shift workers), may contribute to high cortisol levels. Focus on developing a regular bedtime and sleep schedule

Exercise regularly. Cortisol levels temporarily increase after high intensity exercise, but regular exercise generally helps decrease levels by improving overall health and lowering stress levels

Practice mindfulness. Research suggests that regularly practicing mindfulness lowers cortisol levels, though more research is needed. Try adding meditation to your daily routine

Maintain a moderate body weight. Because obesity may increase cortisol levels and high cortisol levels can cause weight gain, maintaining a moderate weight may help keep levels in check

Eat a balanced diet. Research has shown that diets high in added sugars, refined grains, and saturated fat may lead to higher cortisol levels. Additionally, following the Mediterranean diet may help lower cortisol levels

13/11/2022

Omega-3 fatty acids, which are found in fatty fish like salmon, sardines and mackerel. "Omega-3 fatty acids are also found in seeds and nuts, such as flaxseed, walnuts and chia seeds," Khaew says. Omega-3s and their role in potentially combating depression have been studied for a long time, and some results have been mixed. But this 2019 review study found that omega-3s do seem to help with symptoms of depression.

13/11/2022

The flexitarian diet emphasizes fruits, veggies and whole grains.
The flexitarian diet provides a great way to boost your overall intake of plant-based foods without the restrictions you’d find with a vegetarian or vegan eating regimen

13/11/2022

Walnuts are made up of 65% fat and 15% of protein. “They are an excellent source of several vitamins and minerals and are rich in heart-healthy fats and antioxidants.

01/11/2022

Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become weak and break easily.

Some calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate), tempeh, bok choy, soy beans, sesame seeds, green leafy vegetables and calcium-fortified foods and beverages, such as plant-based milk alternatives, juices and cereals.

Adequate amounts of vitamin D also are important, and the need for both calcium and vitamin D increases as women get older.

Good sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, like milk, as well as some plant-based milk alternatives, yogurts and juices.

13/09/2022

https://livhealthylife.com/11-health-gadgets-to-add-in-our-lives/

For the past few months, India and other countries are struggling to overcome the COVID-19 pandemic, and for India, the second wave has consumed life at a

08/09/2022

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

going for a walk outside
taking a bath
lighting candles
reading a good book
exercising
preparing a healthy meal
stretching before bed
getting a massage
practicing a hobby
using a diffuser with calming scents
practicing yoga

09/08/2022

Turmeric is a spice used to treat many health conditions. Turmeric contains curcumin, which is known for its anti-inflammatory and healing benefits.

Turmeric stimulates the gallbladder to produce bile and helps the gallbladder empty itself. For gallbladder health, turmeric can stimulate bile formation to ease gallbladder emptying. Incorporating turmeric into your diet can also reduce inflammation and gallbladder pain.

Turmeric can be made into a tea to drink daily for pain relief. Curcumin is also available as an oral supplement. Before taking any dietary supplement, discuss proper dosages and risks with your doctor.