Cardiologist Dr Mangesh Danej lists simple habits that could turn your life around for the better.
What could be the reason for steep mortality linked to Covid and especially among those already affected by lifestyle disorders like obesity, hypertension, diabetes, vascular disorders including Ischaemic heart disease or stroke or peripheral arterial disease?
Turns out, inflammation is the root cause behind all these morbid disorders.
Certain principles that even a person who is basically now compelled by corona to stay within home, can control this inflammation, if regularly incorporated into our life.
The key to good overall health is to have a healthy heart.
So what if you can't step out and have a brisk walk or visit the gym?
Here are 10 tips to reduce inflammation and improve your health from the comfort of your home.
1. Regular exercise
A couch potato body is a home to many inflammation associated lifestyle disorders.
A regular fitness regimen with minimum 150 minutes of cardio exercise, like indoor cycling, per week or 75 minutes of at least moderate intensity resistance training will go a long way in bringing back our normal body physiology.
You could make use of resistance bands or basic dumbells or kettle bells.
2. Stretching and yoga
A physically fit body but without a proper posture can again invite minute localised body pains and cramps. Over a period of time, this could also compromise your work efficiency.
As most of us are working from home, optimising body mechanics and thereby work efficiency should be one of our prime goals.
A stressed out body could do more damage to the entire system than you can imagine.
Start your day with yoga. Take short breaks between work to move and stretch out your muscles.
3. Stress management by meditation or hobby
Following your passion reduces your chances of getting stressed out. But 90% work you do is routine and repetitive, kind more of a mental acrobatics.
To focus and finish such task, you must meditate or indulge in a hobby that will replenish your depleted mental reserves.
4. You become what you eat
Anything that contributes to inflammation or does damage to your body has to go to the dustbin.
This includes all beverages, bakery items, canned foods, readymade juices and ready to grab processed foods.
What starts off as an occasional thing may soon become a habit and you should know to break your bad food habits before they harm you.
5. Eat early... much before sleep
How many of us really follow sunset dinner rule that was well thought and implemented by our ancestors?
The benefits? It helps proper digestion of food, proper circulation of blood and proper sleep.
6. Sleep like hell
A seven hour sound sleep can dig down the base for even a potentially very stressful next day.
7. Keep calories in food under control
In order to reduce your weight, it's obvious that you must reduce your calorie intake.
Eat regularly to reduce cravings, increase fibrous contents in your diet to opt for a fully balanced and healthy diet.
8. Our one meal should be for good bacteria in our intestine
Good bacteria in our intestines have a big role in immune regulation, inflammation reduction as well as mental health.
To begin with, good fibres like brown rice or banana will serve that purpose for you. Include them in your daily diet and you'll notice the difference.
Always remember that for overall good health, it is important that you take care of the little things that you feed your body with.
Start with healthy food, invest in moderate exercise and ensure you get plenty of sleep.
Dr Mangesh Danej is a consultant-cardiologist at Jupiter Hospital, Pune.
