Good new for diabetic when you're trying to reduce the sugar and calories in your diet, you may be turning to artificial sweeteners or other sugar substitutes. You aren't alone. The popularity of artificial sweeteners and other sugar substitutes is on the rise as manufacturers and consumers seek lower calorie alternatives to regular white sugar without sacrificing sweetness.
Today, artificial sweeteners and other sugar substitutes are found in a variety of food and beverages marketed as "sugar-free" or "diet," including soft drinks, chewing gum, jellies, baked goods, candy, fruit juice and ice cream. In addition, other sugar substitutes are being touted as healthier sweeteners than regular sugar, even if they don't have fewer calories, such as honey and jaggery.
Artificial sweeteners are synthetic sugar substitutes but may be derived from naturally occurring substances, including herbs or sugar itself. Artificial sweeteners are also known as intense sweeteners because they are many times sweeter than regular sugar. In addition, you need only a fraction compared with the amount of regular sugar you would normally use for sweetness. Some artificial sweeteners may leave an aftertaste.
Alternate sweeteners can be classified as nutritive and non-nutritive.
Nutritive sweeteners contribute energy, whereas on-nutritive sweeteners do not.
Nutritive sweeteners apart from sugar, jaggery and honey include fructose, corn syrup, refined sugars, lactose, glucose, dextrose, concentrated fruit juices.
Non- nutritive sweeteners include saccharin, aspartame, acesulfame –K and sucralose offer no energy but as they sweeten with little volume are also referred to as high intensity sweeteners.
People who are weight conscious moved to diet drinks, diabetic sweets, jams and use sweetener for all their beverages and fruit juices. But now the studies are showing a correlation between use of artificial sweeteners and weight gain over a time period; this is due to how complex our body regulation of calories and other nutrients works. Because of misconception about artificial sweetener people think it is calorie free and tends to take in excess which leads to weight gain rather than weight loss. One thing for sure though that it doesn’t help with weight loss.
Artificial sweeteners tend to habituate our taste buds to an extent where it starts to demand more intense sweet flavors to please itself.
Artificial sweeteners may be a good alternative to sugar if you have diabetes. Unlike sugar, artificial sweeteners generally don't raise blood sugar levels because they are not carbohydrates
The FDA has also established an acceptable daily intake (ADI) for each artificial sweetener. Moderate consumption of these sweeteners as a tabletop sweetener can be recommended.
Monday, December 13, 2010
TRUTH ABOUT “ARTIFICIAL SWEETNERS”
Thursday, December 2, 2010
Anti Obesity Day
Anti-Obesity Day is observed all over India on November 26th, 2010. The initiative seeks to spread the word about the dangers of obesity and the steps to take to cut the flab and stay fit.
Sheela Paul, Aruna & Manonmani
Obesity, it is a chronic condition defined by an excess amount body fat. A certain amount of body fat is necessary for storing energy, heat insulation, shock absorption, and other functions. The normal amount of body fat (expressed as percentage of body fat) is between 25%-30% in women and 18%-23% in men. Women with over 30% body fat and men with over 25% body fat are considered obese.
Know your Body mass index:
Body Mass Index (BMI) is a simple index of weight-for-height that is commonly used to classify underweight, overweight and obesity in adults. It is defined as the weight in kilograms divided by the square of the height in meters (kg/m2).
Source: Adapted from WHO, 1995, WHO, 2000 and WHO 2004.
Another best way to predict your obesity is measuring waist hip ratio for women 80cm and men 95cm. this can be easily measured with the help of an inch tape. Waist Hip Ratio is calculated by dividing your waist measurement by your hip measurement.
Best Waist-Hip Ratio for
- Men → 0.95 or less
- Women → 0.8 or less.
Causes of obesity
* Genetics
* Obesity and over-weight are caused by a chronic imbalance between energy intake and energy expenditure.
* High intake of dietary fat also causes obesity.
* Poor exercise and sedentary lifestyle are the main causes for obesity.
* Complex behavior and psychological factors also cause over-eating and thus lead to obesity.
* Disease & Hormones
* Metabolic errors in energy utilization may favour fat accumulation.
* Obesity in childhood and adolescence can lead to adult obesity
Risk factors associated with obesity
Being overweight or Obese the risk of myriad diseases & health conditions, including the following:
* Hypertension
* Dyslipidemia
* Type2 diabetes
* Coronary Heart Disease
* Stroke
* Gall Bladder Disease
* Osteoarthritis
* Sleep apnea & Respiratory problems
* Cancers (endometrial, Breast & Colon)
Dieting and Physical exercise are the mainstays of treatment for obesity
* Reducing calories is required for weight loss. Cutting only 100 extra calories a day from one's diet will lead to a weight loss of 5 kgs in a year, while cutting 500 calories a day will lead to a loss of 10 -12 kgs in a year.
* The combination of a reduced-calorie diet and increased physical activity will lead to better weight loss than either one done separately.
* Physical activity and exercise help burn calories (depends on the type, duration, and intensity of the activity).
Balance your intake and energy output
Healthy tips to Reduce Weight
* Eat less fried foods.
* Eat more fruits and vegetables.
* Eat more fiber rich food items like whole grains, grams and sprouts.
* Do regular exercise or keep the body weight within normal limits.
* Slow and steady reduction in body weight is advised.
* Severe fasting may lead to health hazards.
* Enjoy a variety of foods needed to balance your physical activity.
* Eat small meals regularly at frequent intervals.
* Cut down sugar, fatty foods and alcohol.
* Use low-fat milk.
* Weight reducing diet must be in rich in protein and low in carbohydrate and fat.
CHILDHOOD OBESITY
There is alarming increase in the number of children and adolescents developing Type-2 Diabetes (also termed as adult-onset diabetes) due to being overweight. Kids spending more time watching TV and eating a wide variety of fattening snack that have no nutritional value. These serious health problems can be life-threatening, physically uncomfortable or painful, and of course, downright depressing. A child that is overweight will likely be overweight as an adult.
Healthy habits start at home. The best way to fight and prevent childhood obesity and weight problems is to get the whole family on a healthier track. Making better food choices and becoming more active will benefit everyone, regardless of weight. And with the whole family involved, it will be much easier for your overweight child to make lasting changes.
“Obesity does not have to ruin your life; proper exercise and diet can overcome it”. Today is as good day to start reducing your weight.
Wednesday, November 24, 2010
Overweight And Diabetes
Overweight And Diabetes (The Link That Should Be Avoided)
In today’s world, literally, we all around the world are eating ourselves into a diabetes epidemic. Obesity has long been associated with diabetes, impaired glucose tolerance and cardio vascular disease.
Obesity means accumulation of excess fat on the body. Obesity is considered a chronic (long-term) disease, like high blood pressure or diabetes. It has many serious long-term consequences for your health. Obesity is defined as having a body mass index (BMI) of greater than 30. The BMI is a measure of your weight relative to your height.
So what exactly is “DiaObesity”?
Diabetes + Obesity = DiaObesity.
DIABETES is also known as DIABETES MELLITUS or Sugar Diabetes.
It’s a condition where INSULIN produced by the pancreas, is in short supply or deficient or Insulin if present, does not work properly and has diminished effectiveness.
Insulin regulates the levels of glucose and sugar in the blood.
No matter what medication or superior types of insulin are developed, diabetes cannot be treated effectively without a daily dose of physical activity. Diabetes can be controlled but treatment is typically lifelong.
Treating Obesity Will Treat Type 2 Diabetes
Weight-loss is an important goal for overweight or obese persons, particularly those with type 2 diabetes. Moderate and sustained weight-loss (five percent to 10 percent of body weight) can improve insulin action, decrease fasting glucose concentrations and reduce the need for some diabetes medications. A program of diet, exercise and behavior modification can successfully treat obesity, but pharmacotherapy and/or surgery may be warranted.
Tips to help you lose your body weight
* Weight-loss will occur when energy expenditure exceeds energy intake. Be active throughout the day and create an energy deficit of 500-1,000 calories per day. (If you are a diabetic person, consult a Doctor for medical guidance to manage your weight).
* Take lot of fibre content food instead of complex carbohydrate food.
* A goal should be set for 30 to 45 minutes of moderate exercise five times per week
Monday, November 15, 2010
World Diabetes Day
World Diabetes Day (WDD) is celebrated every year on November 14. The World Diabetes Day campaign is led by the International Diabetes Federation (IDF) and its member associations. It engages millions of people worldwide in diabetes advocacy and awareness. World Diabetes Day was created in 1991 by the International Diabetes Federation and the World Health Organization in response to growing concerns about the escalating health threat that diabetes now poses. This year sees the second of a five-year campaign that will address the growing need for diabetes education and prevention programmes.
World Diabetes Day is a campaign that features a new theme chosen by the International Diabetes Federation each year to address issues facing the global diabetes community. While the themed campaigns last the whole year, the day itself is celebrated on November 14, to mark the birthday of Frederick Banting who, along with Charles Best, first conceived the idea which led to the discovery of insulin in 1922.
Diabetes Education and Prevention is the World Diabetes Day theme for the period 2009-2013. The campaign slogan for 2010 is 'Let's take control of diabetes Now.'
Where is it celebrated?
World Diabetes Day is celebrated worldwide by the over 200 member associations of the International Diabetes Federation in more than 160 countries and territories, all Member States of the United Nations, as well as by other associations and organizations, companies, healthcare professionals and people living with diabetes and their families.
M.V. Centre for Diabetes, Mylapore
(A branch of M.V. Hospital for Diabetes, Royapuram) & Inner Wheel club of Adyar have organized a pledge taking by students and children with Diabetes and World Diabetes Day Lighting on Saturday, November 13, 2010 at 5.p.m at Kalaignar Maaligai, Queen Mary’s College, Chennai. (Opposite to Gandhi Statue, Marina Beach, Next to DGP office).
Thiru.P.Sakthivelu, I.P.S Joint commissioner of police, South Zone, Chennai has consented to be the chief Guest and swith on the World Diabetes Day lighting
Mr. Sakthi Film Actor has consented to be the Guest of Honour and administer the pledge. Dr. Tmt. K. Ambujam Principal, QMC will felicitate.
M.V Hospital for Diabetes and Prof. M.Viswanathan Diabetes Research Centre have organized the Meet the Medical Experts Panel discussion on diabetes for public)to create awareness about the prevention and diabetes and its complications on world diabetes day, November 14, 2010 and Launch a Diabetes self care kit at GRT Grand Convention Centre, 120, Sir Thyagaraya Road, T.Nagar, Chennai on Sunday the 14th November 2010 from 11.00 am
Thiru. Shiv Das Meena, I.A.S
Managing Director, Tamil Nadu Medical Services Corporation Ltd., Chennai has consented to be the Chief Guest.
Dr. P. Namperumalsamy
Chairman Emeritus, Aravind Eye Care System, Madurai has consented to be the Guest of Honour.
The Experts for Panel Discussion
Prof.Dr.S.Thanikachalam
Chairman & Director, Cardiac Care Centre
Sri Ramachandra University
Dr. Namperumalsamy
Chairman Emeritus – Aravind Eye Hospital,
Madurai
Dr. V.Balaji
Senior Vascular Surgeon, Appollo Hospitals, Chennai
Prof. Dr. E.S. Krishnamoorthy
Hon.Secretary, VHS, Chennai
Dr. P.B. Sivaraman
Former Prof. and Head of Urology, Madras Medical College.
Consultant Urologist, Appollo Hospitals, Chennai
Dr. Gokulnath
Prof & Head of the Dept. of Nephrology, St.Johns Medical College, Bangalore
Dr. Gita Arjun
Director, Obstetrician & Gynaecologist, E.V. Kalyani Medical Centre, Chennai
Dr. Varsha
Consultant Clinical Nutritionist, Chennai
Moderator
Dr. Vijay Viswanathan
Managing Director, M.V. Hospital for Diabetes (P) Ltd, Royapuram, Chennai
Theme
Each year World Diabetes Day is centred on a theme related to diabetes. Topics covered in the past have included diabetes and human rights, diabetes and lifestyle, and the costs of diabetes. Recent themes include:
2005: Diabetes and Foot Care
2006: Diabetes in the Disadvantaged and the Vulnerable
2007-2008: Diabetes in Children and Adolescents
2009-2013: Diabetes Education and Prevention
The World Diabetes Day logo
The World Diabetes Day logo is the blue circle - the global symbol for diabetes which was developed as part of the Unite for Diabetes awareness campaign. The logo was adopted in 2007 to mark the passage of the United Nations World Diabetes Day Resolution. The significance of the blue circle symbol is overwhelmingly positive. Across cultures, the circle symbolizes life and health. The colour blue reflects the sky that unites all nations and is the colour of the United Nations flag. The blue circle signifies the unity of the global diabetes community in response to the diabetes pandemic.
Diabetes education and prevention Understand diabetes and take control:
The key messages of the campaign are:
* Know the diabetes risks and know the warning signs
*Know how to respond to diabetes and who to turn to
*Know how to manage diabetes and take control
Campaign Objectives
The objectives for the 2009-2013 campaign were informed by the work of the Federation’s Consultative Section on Education and its Task Force on Epidemiology and Prevention. The objectives were further informed by the World Health Organization’s 2008-2013 Action Plan for the Global Strategy for the Prevention and Control of Noncommunicable Diseases.
The campaign goals are to:
*Encourage governments to implement and strengthen policies for the prevention and control of diabetes and its complications.
*Disseminate tools to support national and local initiatives for the prevention and management of diabetes and its complications.
*Illustrate the importance of evidence-based education in the prevention and management of diabetes and its complications.
*Raise awareness of the warning signs of diabetes and promote action to encourage early diagnosis.
*Raise awareness of and promote action to reduce the main modifiable risk factors for type 2 diabetes.
*Raise awareness and promote action to prevent or delay the complications of diabetes.
Diabetes prevention
At present, type 1 diabetes cannot be prevented. The environmental triggers that are thought to generate the process that results in the destruction of the body’s insulin-producing cells are still under investigation. Type 2 diabetes, however, can be prevented in many cases by maintaining a healthy weight and being physically active. Studies in China, Finland and the United States have confirmed this.
The World Diabetes Day campaign’s approach to primary prevention is informed by the IDF Consensus on Type 2 Diabetes Prevention (2007). The consensus proposes a simple three step plan for the prevention of type 2 diabetes in those at increased risk.
IDF recommends that all people at high risk of developing type 2 diabetes be identified through opportunistic and self-screening. People at high risk can be easily identified through a simple questionnaire to assess risk factors such as age, waist circumference, family history, cardiovascular history and gestational history.
Once identified, people at high risk of diabetes should have their plasma glucose levels measured by a health professional to detect Impaired Fasting Glucose or Impaired Glucose Tolerance, both of which indicate an increased risk of type 2 diabetes. Prevention efforts should target those at risk in order to delay or avoid the onset of type 2 diabetes.
There is substantial evidence that achieving a healthy body weight and moderate physical activity can help prevent the development of type 2 diabetes. In primary prevention there is an important role for the diabetes educator to help people understand the risks and set realistic goals to improve health. IDF recommends a goal of at least 30 minutes of daily exercise, such as brisk walking, swimming, cycling or dancing. Regular walking for at least 30 minutes per day, for example, has been shown to reduce the risk of type 2 diabetes by 35-40%.
World Diabetes Day will promote greater awareness of the risk factors for diabetes and encourage best-practice sharing in diabetes prevention. The campaign will ask diabetes stakeholders to call on UN Member States to follow through on the promise of the UN Resolution on diabetes and develop national policies for the prevention, treatment and care of diabetes in line with the sustainable development of their healthcare systems.
Understand diabetes: know the warning signs
The warning signs* of diabetes include:
*Frequent urination
*Excessive thirst
*Increased hunger
*Weight loss
*Tiredness
*Lack of interest and concentration
*Vomiting and stomach pain (often mistaken as the flu)
*A tingling sensation or numbness in the hands or feet
*Frequent infections
*Slow-healing wounds
*These can be mild or absent in people with type 2 diabetes.
If you show these signs, seek medical attention!
Diabetes risk factors
There are many risk factors for type 2 diabetes. They include:
*Obesity and overweight
*Lack of exercise
*Previously identified glucose intolerance
*Unhealthy diet
*Increased age
*High blood pressure and high cholesterol
*A family history of diabetes
*A history of gestational diabetes
*Ethnicity - higher rates of diabetes have been reported in Asians, Hispanics, Indigenous peoples (USA, Canada, Australia) and African Americans.
If you think you are at risk of type 2 diabetes, get tested!
Let's take control of diabetes. Now.
2010 marks the second year of the five-year focus on Diabetes education and prevention", the theme selected by the International Diabetes Federation and the World Health Organization for World Diabetes Day 2009-2013.
The campaign slogan is: "Let's take control of diabetes. Now."
For the general public and people at high risk of diabetes, the focus will be on raising awareness of diabetes and disseminating tools for the prevention of diabetes. For people with diabetes, the focus will be on disseminating tools to improve knowledge of diabetes in order to better understand the condition and prevent complications. For governments and policy-makers, efforts will focus on advocacy aimed at communicating the cost-effective implications of diabetes prevention strategies and promoting diabetes education as a core component of diabetes management and treatment.
The key messages of the campaign, developed for different target groups, are:
*Know the signs and symptoms of diabetes. Early diagnosis saves lives.
*Diabetes prevention and treatment is simple and cost-effective. Put it on top of the agenda.
*Your child could be affected. Know the warning signs. See your doctor to measure the risk.
*Enjoy an active life and prevent complications.
World Diabetes Day
Message from the Department of Nutrition and Dietetics
World Diabetes Day, on the 14th November every year, has grown from humble beginnings to become a globally-celebrated event to increase awareness about diabetes. World Diabetes Day is proving internationally effective in spreading the message about diabetes.
World Diabetes Day message
‘Beat Diabetes’
FIGHT OBESITY AND PREVENT DIABETES
To Prevent and control diabetes
Take a well balanced diet, include cereals & whole grains, pulses& dhal, greens and vegetables, milk and milk products, fruits, nuts in your daily diet.
Restrict the intake of refined food products, deep fried food items, junk food etc
Balance your food intake with your activity.
World Diabetes Day blue buildings
Each World Diabetes Day famous buildings and monuments all over the world are lit up in blue. This powerful and striking image helps to spread the message about World Diabetes Day to diabetics and non-diabetics alike.
Thursday, November 11, 2010
MEDICAL NUTRITION THERAPHY (MNT GOALS)
J. MARY SHALINI M.sc -DIETITIAN
* T1DM is an autoimmune condition— the immune system has “attacked” the insulin-producing beta cells of the pancreas, creating a total insulin deficiency.
*It is a common pediatric chronic illness that impairs glucose functioning and increase the blood glucose levels than the normal range.
*Diet and physical activity are critically important in the management of type 1 diabetes.
*It is important to understand how to balance food intake with physical activity, and insulin. Make healthy food choices every day to improve overall health.
MEDICAL NUTRITION THERAPHY (MNT GOALS)
*Attain and maintain optimal – Blood Glucose and Lipids.
*Provide adequate calories for maintaining normal growth and development in children.
*Improve health through optimal nutrition and physical activity.
*Integrate insulin regimen into usual eating and physical activity.
*Prevent and treat acute complications.
NUTRITIONAL NEEDS
ENERGY
• Sufficient calories to be provided for normal growth and development.
• Calorie requirement should be according to their activities.
Calorie Requirements can calculate using this formula
Up to 12 yrs of age
Total Kilocalories = 1000 + (100 × age)
CARBOHYDRATES
•Carbohydrate awareness is essential in treating T1DM, so that they know the effect of the meal on blood glucose and can better match food intake to insulin doses.
•For better glycemic control carbohydrate restriction is not recommended, 40-55% of carbohydrate from total caloric intake must be given to manage the insulin dose.
*Encourage intake of complex carbohydrates
*Avoid direct sugars soft drinks, candy, table sugar, jaggery, sweets, etc.
*If feasible, adjustments in insulin can be taught to child/parent on occasional intake of sugar containing foods.
PROTIENS
*Proteins are needed for normal growth and development.
*Should constitute 15–20 % of the Calories.
Good sources of protein: legumes, pulses, nuts, milk and milk products, eggs and non-vegetarian foods.
FATS
*Concentrated sources of energy.
*About 25–30% of total calories should be from fat.
*Use combination of oils in prescribed amount.
*Deep Fried non veg foods have more cholesterol and fats.
VITAMINS AND MINERALS
•Requirements are same for diabetic & and non-diabetic children.
•This can be obtained in a well balanced meal plan.
•Special attention should be given to calcium, iron and iodine.
Balancing Diet and Insulin
•This can be achieved with a consistent meal pattern adjusted with appropriate insulin doses.
•Insulin action (duration, starting and peak action time) should be kept in mind for meal planning.
Good Meal Planning
A good plan will make it easier to control blood glucose levels.
Eating plan should…..
*Include foods which the child likes.
*Take daily activities and schedule of the child into account.
*Be flexible.
*Keep blood glucose level within the target range.
*Help to reach and maintain a healthy weight.
*Help to prevent disease conditions.
Eating out
•Most of children enjoy eating out.
•There is no reason to avoid it just because they have diabetes.
•It is important to know what they should eat.
•Parents should be guided in this matter. Discuss healthy food choices with them.
FINE TUNING YOUR DIET
*Increase milk intake as it is essential for growth and development of bones and teeth’s.
*Include fruits and vegetables as it is a source of ANTIOXIDANTS which enhances the immune system.
*Include dhal, sprouts, whole grams, nuts which are good sources of protein which is essential for body building.
*As Junk foods have high calories, fats and less in nutrient’s it can be taken sparingly in small quantity.
*Refined products like pasta, noodles, spaghetti can be taken in prescribed amounts with addition of vegetables.
*Spending more time in watching T.V and playing videogames, should be replaced by outdoor games such as playing crickets, cycling swimming skipping, jogging,( spare at least an hour)
*Be cautious of HYPOGLYCEMIC symptoms. Check blood sugar before and after activities/exercise, if the blood sugar is low, carbohydrate snacks should be emphasized.
If your blood sugar goes low during exercise, eat a snack according to the guidelines below,
•If the blood glucose is 51 to 70 mg/dL eat 10 to 15 grams of fast-acting carbohydrate (eg, 1/2 cup fruit juice, 3 to 4 hard candies, 2 to 3 tsp of sugar with milk).
Retest after 15 minutes and repeat treatment if needed. If the next meal is more than an hour away, eat an additional 15 grams of carbohydrate.
Try not to eat too much because this can raise blood sugar levels above the target level and lead to weight gain over the long term.
Exercise
Moderate to intense exercise
*Insulin should be adjusted with increased physical activity/exercise.
*CHO-based snack can be consumed before exercise to avoid hypoglycemia Sports drinks before/during vigorous exercise is encouraged to prevent late onset hypoglycemia.
*Make changes in your lifestyle that incorporates exercise. Instead of the car, computer and a sedentary lifestyle, make yourself active, walk, and play outdoor games.
As this celebrate WASIM AKRAM is a well known challenging cricket player is also a type1 diabetic quoted as follows,
“I WOULD TELL PEOPLE THAT IF YOU HAVE DIABETES DON'T BLAME
YOURSELF OR ANYBODY, FIGHT IT. BE HEALTHY AND DEAL WITH IT”
Thursday, November 4, 2010
SHOOT THE ASURAS LETS FIGHT AGAINST DIABETES THIS DIWALI
Dr. Sripriya Shaji Ph.D
Diabetes Mellitus have become unlisted family member these days in almost every house. A huge sum of money from our budget is getting diverted for the treatment and management. Let’s stop a while from our busy schedule and start thinking about preventing our next generation from this disorder. Our lifestyle is instrumental in deciding our health status. Unfortunately most of us live an unhealthy life, rooting for various bad choices around us. It’s time to shoot the asuras (negative life-style habits) among us.
Technologies have developed so much, which brings everything to our finger tip. Fortunately at least our fingers are exercising?!!??!!!
Come, get your bow and arrow, we will shoot these asuras right now, It’s not too late.
1. Salt
Those innocent looking white granules are actually not so harmless. A large quantity of salt intake (sodium) is one of the main reasons behind high blood quantity of salt intake (sodium) is one of the main reasons behind high blood pressure.
Recommended daily requirement is approximately six grams (a level teaspoon). But none of us are able to stick to this standard, thanks to bags of chips, processed/junk food, and other fried snacks in addition to our normal intake of regular meals-all generously topped with salt and ajinomoto.
Try to stay away from condiments such as pickles, sauces, and papads. Even their smaller portions are loaded with salt to preserve and balance the other strong flavors in them.
2. Lift
Imagine the Rajnikanth’s ‘Annamalai’ movie. LIFT - one side it will take you up by saving your time and effort, Agreed. On the other side, you are brought down in your the H(W)ealth.
Opting for stairs can protect you from deadly ailments in the long run.
Climbing stairs is actually a workout in itself. It is a high intensity exercise promoting cardio-respiratory benefits, which is free of cost and easily accessible, anytime, everywhere.
Stair climbing does not actually mean you have to reach your office on the seventh floor in one go. Don’t over exert yourself. Rest for a minute on each floor. Then proceed again.With a steady pace, climbing stairs for five minutes can make you burn a whooping 140 calories.
3.Sugar
Refined sugar is basically a form of carbohydrate and our daily requirement of carbohydrate (which is approx. 130 gm/day) is generally met by all other sources of food items.
4. Smoking
“Cigaratte is a roll of tobacco with one side of fire and other side of fool” – Author Unknown. The quote appears exaggerated, but think for a moment. Isn’t it foolish to gamble with our health?
5. Alcohol
Occasional or often is not a matter. Drink is a drink is a drink.Stay out of it.
6. Video Games and Remotes
These have not only spoiled our family relationships but also spoiling our health. The hardcore truth is so many of us are addicted to this.
7. Stress
Even the best managers are not able to manage this ‘asura’. Probably the second word a child utters these days are ‘aiyo I’m tensed’. Most of the aforesaid negativehabits will lead us to stress. A balanced food, good exercise and quality time with family is the first and best therapy for stress.
“LET’S HAVE A PEACEFULL AND HEALTHY DIWALI
Antioxidants
Sheela Paul, Aruna.V
Dieticians
We breathe in oxygen to live and are necessary for all essential bodily functions. However, a small amount of this oxygen gets loose and produces unstable by-products called free radicals. Body processes, such as metabolism, as well as environmental factors, including pollution and cigarette smoke, can produce free radicals. An overload of free radicals in the body causes damage to the cells, ultimately resulting in disease and accelerated aging. They also interfere with your immune system.
This is how antioxidants play a vital role. Antioxidants provide a layer of protection for the cells and tissues of the body, just as a thick coat of wax helps protect a car's finish. They act as "free radical scavengers" and hence prevent and repair damage done by these free radicals.
Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. Antioxidants are present in foods as vitamins, minerals, carotenoids, and polyphenols, among others. Many antioxidants are often identified in food by their distinctive colors—the deep red of cherries and of tomatoes; the orange of carrots; the yellow of corn, mangos, and saffron; and the blue-purple of blueberries, blackberries, and grapes. The most well-known components of food with antioxidant activities are vitamins A, C, and E; β-carotene; the mineral selenium; and more recently, the compound lycopene.
HEALTH BENEFITS OF ANTIOXIDANTS AND THEIR FOOD SOURCES 
Health Benefits
People dealing with a lot of stress, smokers, older adults, and people with a family history of heart disease or cancer can make use of these antioxidants to stay healthy.
Antioxidants have been proven to protect human cells from oxidative damage and provide:
• Anti-aging of cells and overall body
• Greatly reduced incidence of all cancers
• Glaucoma and macular degeneration prevention
• Reduced risk of cholesterol-oxidation and heart disease
• Stronger immunity and resistance to flues, viruses and infections
Also, these colorful fruits and vegetables contain hundreds of phytochemicals in addition to the essential vitamins and minerals they also provide. Phytochemicals are naturally occurring chemicals in plants that provide flavor, color, texture, and smell. With potential health effects, they may boost enzyme production or activity, which may, in turn, block carcinogens, suppress malignant cells, or interfere with processes that can cause heart disease and stroke.
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