Our health is our true richness, yet we tend to overlook this. Weight management programs start off with small sustainable changes. Here are 5 things to do each month as recommended by the best dietitian in Mumbai to improve your health:
• Reduce your salt intake: We typically consume twice as much sodium as is advised, which increases the risk of developing high blood pressure, which in turn raises the risk of developing heart disease and stroke. Salt is the main source of sodium for most individuals. Limit the daily salt consumption to less than 1 teaspoon. To make this easier, minimize the use of table salt, soy sauce, schezwan sauce, readymade salad dressings, papads, pickles, chutneys and other high-sodium condiments and accompaniments. Also, avoid processed and packaged foods as they are high in sodium.
• Reduce your sugar intake: On the other side, consuming too much sugar raises your risk of gaining weight and ultimately welcoming metabolic diseases in the future. Added sugar should be kept to its minimal quantity. By consuming fewer sugary snacks, candies, and beverages with added sugar, you can lower your daily sugar intake. Prefer sweetening the foods with date sugar, raisins, apricots and dried figs that are naturally sweet.
• Be active: Just getting an hour’s workout a day and then being sedentary through the day is detrimental to health too. Be as much active by getting up and walking around every hour or so in office or at home to improve circulation. Walking shorter distances instead of using a vehicle can also help in being more active.
• Relax: Getting enough rest, practicing meditation, yoga and simply going for a massage will be beneficial - they aid in your ability to calm and relax and keeps your composure and motivation. It also helps your body start working effectively, increases your immunity and digestion, and brings down the anxiety levels.
• Plan a healthy diet: Eating a balanced diet should always be a top concern. A well-balanced diet containing foods from all the food groups and limiting the intake of junk food, processed foods, aerated beverages, and sweets, will help nourish your mind, body and soul. Consume fruits and vegetables every day. Stay well hydrated as it helps in maintaining healthy digestion, and keeps your hair and skin looking great.
So, start with these small steps and build them into a habit over a period. Do not expect results overnight – they come when the efforts are consistent. Look out for the best dietitian in Mumbai that helps in making lifestyle changes for realistic health goals. Remember, improving health should be a part of any weight management program!
Arati has earned a Bachelor’s degree in Nutrition as well as a post-graduation in Sports Sciences and Nutrition from Mumbai’s premier university – S.N.D.T. at Juhu. She also has a Fellowship in Clinical Nutrition. She has worked for 4 years at India’s pioneering sports sciences institute – Gopikrishna Piramal Memorial Hospital. Post that she was a consultant for 10 years before establishing Café Nutrition.