Dietician Komal Jethmalani provides expert help.
Dear readers, are you worried about your health as we battle COVID-19?
Concerned about what you and your family are eating as you cope with staying indoors?
Struggling with weight gain?
Or are you facing other heath issues like diabetes, blood pressure, joint pain or heart problems?
Please mail your questions to Nutritionist Komal Jethmalani (Subject: Ask Komal) for her advice.
Dear Komal,
What is a good fitness routine for someone who does not exercise?
Does one need to exercise every day?
Is walking enough?
I am asking for myself.
I am 45, slightly overweight, deskbound.
Thank you,
Asha
Fitness is very essential for the growth and development of the body.
A good fitness regimen is having a balanced diet and doing aerobics and strengthening exercises for a minimum of 45 minutes.
This helps in body toning and reducing your body fat percentage. It will also help to reduce the risk of developing several diseases like Type 2 diabetes, cardiovascular disease, etc.
Regular activity can improve your quality of life. It can improve your muscle strength and boost your endurance.
Walking alone is not enough for most people, although it brings many benefits.
As you are overweight and nearing menopause, you must focus on both a balanced diet and regular exercise in order to maintain good health.
Dear Komal,
I keep reading that nuts are healthy.
Are all nuts healthy? Are peanuts included when nuts are mentioned?
Besides walnuts, pista and badam, what about nuts like pine nuts, brazil nuts, macadamias, hazelnuts and pecans?
How much should one eat daily? Is age a factor in how many nuts you can eat?
I would also like to add that I am diabetic.
Thank you.
Jatin
Nuts are a nutritionally rich food that contain most of the vitamins and minerals the body needs.
They are one of the main sources of healthy fats like Omega fatty acids which have various health benefits and promote heart health.
All nuts are good for health, including peanuts.
Eating nuts as a part of your daily diet can be beneficial for your health.
Do ensure, though, that you have them in moderation -- like a handful in a day -- as they are also high in calories.
Nuts are a low glycaemic food, therefore they do not raise blood sugar levels sharply. They help prevent heart disease, keep blood sugar controlled and even aid in weight loss. Thus, a diabetic person can enjoy their benefits.
If age-related issues are a pre-determined factor, then nuts may need to be consumed cautiously depending on one’s health condition.
Dear Komal,
I have no time to exercise but I would like to get fit.
How do I fit exercise into a very busy daily office routine?
I don’t get or make many phone calls so walking during a phone call does not help.
Thanks,
Ronit
Exercise should be an important facet in our life due to its benefits.
Ensure that you allot a time schedule for this and adhere to the regimen.
Going up and down stairs, brisk walking, cycling, etc, or a sports exercise are additional activities which will help raise your metabolism and keep you physically fit.
Hi Komal,
I have a highly stressful, long hours job.
Could you please suggest some exercises that can help reduce stress and improve fitness?
Appreciate your help.
Kedar
Fitness is associated with a balanced diet and an exercise regimen.
Include aerobic activities like brisk walking, climbing stairs, cycling, swimming, etc, and strengthening exercises which will increase your lean mass.
These exercises -- including yoga or meditation or balancing exercises -- are effective ways to reduce stress.
Sound sleep and sufficient water intake also contribute towards reducing stress.
Hi Komal,
I am 41 years of age, my weight is 94 kgs.
I want to lose weight as I am facing problems like backache, sciatica, etc.
Please suggest an effective manner to lose weight.
Thank you,
Pawan Kumar Kataria
If you are overweight, you need to inculcate a healthy lifestyle that includes a balanced diet and a fitness regimen.
Your diet should include adequate protein, more complex carbohydrates and high fibre foods.
Avoid unhealthy foods containing high fat and simple carbohydrates like fast foods, sugary drinks, sweets, savouries, etc.
Adopt an effective exercise schedule with aerobics and strengthening exercises.
Drink sufficient water and have a good, sound sleep for at least 7-8 hours daily.
This will enable loss of body fat percentage and spike up your metabolism.
- You can read all of Komal Jethmalani's columns here.
Komal Jethmalani is a dietician with over 25 years of experience in food, nutrition and dietetics, with an MSc in food science and nutrition.
A certified diabetes educator and lifestyle coach, specialising in diabetic, cardiovascular, weight loss and various therapeutic diets, she consults under the brand The Diet Mantra.
And she will try and help you achieve your dietary and fitness goals through healthy lifestyle changes.
Do share your complete health details including age, weight, height and health issues if any.
Write to getahead@rediff.co.in (Subject: Ask Komal), along with your name.
This column is an advisory. Please do consult your doctor as well.
Disclaimer: All content and media herein is written and published online for informational purposes only. It is not a substitute for professional medical advice. It should not be relied on as your only source for advice.
Please always seek the guidance of your doctor or a qualified health professional with any questions you may have regarding your health or a medical condition. Do not ever disregard the advice of a medical professional, or delay in seeking it because of something you have read herein.
If you believe you may have a medical or mental health emergency, please call your doctor, go to the nearest hospital, or call emergency services or emergency helplines immediately. If you choose to rely on any information provided herein, you do so solely at your own risk.
Opinions expressed herein cannot necessarily provide advice to fit the exact specifics of the issues of the person requesting advice.
