All the body functions slow down with age. One can follow the following five aspects to improve the metabolism:
Physical activity: Include yoga, weight training, being active throughout the day, any form of sport, walking, jogging or swimming four-five days a week.
Eating at least 30 to 40 grams of dietary fibre, fermented-rich food (pro, prebiotics) every day.
Drinking two to three litres of water, and herbal tea (including herbs, and spices).
Ensure to have seven to nine hours of uninterrupted sleep every night.
Expose oneself to the five elements of nature (sunlight, earth, water, space, air)
What are a few lifestyle changes a woman can implement to manage weight?
Being active in the form of any physical activity, can be a simple step too.
Intermittent fasting or fasting once a week with more rest periods
Eating a fibre-rich diet.
Practice mindful eating.
Set a regular sleep schedule, if the sleep cycle is varied, especially in women, it affects the hormonal regulation activity in the body which might increase body weight.
Drinking water. Try to do mouthful drinking, where you leave the water in your mouth for about 30 seconds.
Get into the habit of prioritising themselves.
As bone density in women starts to diminish after a certain age, how to cope with it and avoid the consequences
The main cause of reduced bone density is the lack of ca+2 and vitamin d in the body. As most women don't expose their bodies to direct sunlight the vitamin d in the body is reduced which in turn results in the loss of ca+2 too. The following will help.
Sun exposure for vitamin d with the intake of good fat (avocado, nuts, coconut butter, ghee), vitamin- c, vitamin k, and magnesium-rich food (A diet consisting of more vegetables, and fruits for its vitamins and minerals).
Adding calcium-rich food throughout the day (1000 to 1200 mg per day).
Physical activity which includes stretching and strengthening
As there is a rise in cardiac issues in women, what are a few recommendations to maintain a healthy heart according to naturopathy?
Enough sleep, in quality and quantity
Follow a regular pattern of sleep (7-8 hours of uninterrupted sleep) daily.
There should be a gap of a minimum of two hours between dinner and bedtime.
Avoid blue and bright light exposure instead prefer low-lying dim lights of yellow, red and orange colours.
Avoid the usage of electronic gadgets, strong beverages, heavy physical activity and late-night binging before sleeping.
Don't engage in stressful thoughts or plan for the next day while going to sleep.
Try to recollect the happiest moment of the day
Have a warm water bath or a hot foot bath before bedtime.
"Early bird and late night owls"- ensure that 11 p.m. to 4 a.m. is the sleeping window.
Once you get up from the bed expose yourself to natural light.
A nap can be taken in the afternoon post-, for 15-20 minutes.
Manage weight and stress in the form of physical activity and healthy eating
Physical activity:
Being constantly active is more important than being intensively active.
Do what you love doing - select activities based on your personal needs and preferences, and don't follow the crowd.
Try to include different varieties of exercises like walking, swimming, climbing, cycling, sports activity etc.
Healthy eating:
Eat fresh rainbow-coloured raw food
Include seasonable fruits and vegetables
Include 50 per cent raw food daily
Once a week - Go completely raw, with thick smoothies, gazpacho, soups (thick and thin), juices, intermittent fasting and fasting.
What to avoid:
Processed - When ingredients such as oil, sugar, and salt, are added to food and packed (Eg. simple bread, cheese, tofu, canned tuna)
Refined - Food that has been processed in some way or changed (white bread, rice, noodles, cakes, flavoured yoghurt)
Grilled - A form of cooking that involves dry heat applied to the surface of food commonly above, below or at the sides.
Fried - Food cooked in a pan that contains hot fat or oil.
Food additives - Substances added to food to preserve or enhance taste, appearance or other sensory qualities.
Food preservatives - Prevent the growth of micro-organisms such as yeast, and slows the oxidation of fat that cause rancidity (packed refrigerated, frozen, canned, dried food).
Junk food - High in calories from sugar, fat, and sodium with little or no dietary fibre, protein, vitamins, and minerals (cakes, biscuits, hot chips, burgers, pizzas, sugary drinks, sweetened caffeine drinks. alcoholic drinks, gluten-rich food etc.).
While ensuring that our total caloric intake is in line with our body composition goals. While also ensuring that we have our favourite and staple foods in our diet. We should also remember that 50-60 per cent of our body is made up of water and we need adequate water intake for optimal health, brain function etc.
Finding out that they are pregnant can be a stressful experience in itself for some women. Stress arises mostly in unplanned pregnancy. Other factors such as fear of pregnancy loss, fear of labour and delivery, financial problems, uncomfortable physical changes like nausea, tiredness, mood swings, backaches, and miscarriage.
When you breathe properly, it reduces stress and boosts your immunity, allowing you to stay healthy. As a result, a thorough, long-term practise of the healing therapies of Pranayama and Yoga should be on everyone's to-do list if they want to stay healthy.
Eating a balanced breakfast is important as it kick-starts your metabolism, your blood glucose metabolism is much better throughout the day, and it boosts your energy levels and also helps you make better meal choices throughout the day. Breakfast is also given a lot of importance in Ayurveda as that is the time our body's 'pitta' (fire or metabolism) is at its peak.
Laughter is an easy way to take care of your heart. It doesn't require a huge lifestyle change, but it may encourage you to find the happiness in your life each day. Here are a few ways that laughter might help your heart health:
Certain yoga asanas are specifically designed to reduce belly fat. They burn calories, increase muscle flexibility, and boost metabolism while targeting abdominal flab. All you have to do is stick to the schedule and practise the yoga poses on a regular basis.
