Health

Avoid These 6 Lifestyle Choices to Live a Healthy Life

Adulthood brings with it the ugly realisation that the small choices we make every day can define our health in the long term. And there begins the pursuit of a healthy lifestyle. Simply put, a healthy lifestyle is maintaining good habits that preserve your mental and physical health. It includes various aspects, including your diet, exercise habits, the stress in your life, screen time in a day, and even your personal beliefs and preferences. Jigar Patel, the Founder of Health-e, a HealthTech app, lists a few essential things to maintain a healthy lifestyle.

What is a Lifestyle?

Your lifestyle is your comprehensive manner of living. And if you make the incorrect lifestyle choices, you will likely repent in the long term. Diseases like diabetes, high blood pressure, arthritis, and spondylitis can creep up on those who are careless with their lifestyle and daily habits for long.

The Interdependence of Lifestyle & Health

Lifestyle and health are closely related. Lifestyle choices such as diet, exercise, stress management, and substance use directly influence vital signs like blood pressure, heart rate, and respiratory rate. Adopting a healthy lifestyle can help maintain optimal vital signs and overall well-being. A healthy way of living enables you to feel stronger, sleep better, and stay energetic throughout the day. Conversely, an unhealthy lifestyle impacts your health, and you begin to see signs of deterioration within a few years.

On the one hand, the interdependency of lifestyle and health prevents you from enjoying materialistic luxuries such as alcohol and fast food daily. On the other hand, following a healthy lifestyle helps you easily avoid severe illnesses like metabolic disorders, joint and bone issues, cardiovascular diseases, hypertension, obesity, and stress.

Your choice determines if the interdependence of lifestyle and health works in your favour or against. Here are six lifestyle choices that set you on the path to weak health in the long term.

Avoid a Sedentary Lifestyle – Activity and exercise should be integral to your daily routine. Experts advise clocking up at least 2.5-5 hours of training or other moderate physical activity weekly. Moderate physical activity includes lifting weights, climbing stairs, mowing the lawn, brisk walking, or playing sports like golf or swimming. Otherwise, you could do 1.5-2.5 hours of vigorous physical activity like jogging, aerobics, fast cycling, or playing soccer, hockey, or netball. Minor changes to your lifestyle go a long way, like –

Walking or cycling to work instead of driving
Taking the stairs instead of the lift
Parking further away to walk to the office
Cleaning or gardening yourself to get some incidental exercise
Meeting friends for a walk instead of for a meal or movie

Make Conscious Food Choices – Unhealthy eating habits can be more harmful than inactivity. Diet is a vital part of a healthy lifestyle. But fast-paced lives leave little room for home cooking and leisurely eating. Weight gain and obesity are the most common results of unhealthy eating habits. Although obesity does you no harm, it can trigger the onset of different lifestyle diseases over time. However, if we make conscious food choices, avoid binge eating, and plan our meals – we can develop healthy eating habits. Eating healthy keeps our digestive system healthy and enables our body to function better overall.

Alcohol – Alcohol, when consumed in moderate amounts with a check on frequency of consumption – can be a great way to enjoy life. However, overconsumption of alcohol can have disastrous consequences. Health guidelines say that a healthy adult should not consume more than ten standard drinks per week and never more than four standard drinks in one day. Always check the alcohol content in the drink you partake in and adjust the quantity of your drink accordingly. Excessive drinking leads to severe ailments, including mental health difficulties, cancer, obesity, diabetes, infertility, heart attack, stroke, dementia, and liver failure.

Insufficient Water Intake – Water is critical for the human body. All our organs need water to function normally. And that’s why everyone must drink six to eight glasses of water daily. If you don’t drink enough water, you may develop problems like frequent headaches, dry mouth, bad breath, kidney stones, urinary tract infections, fatigue, constipation, and dull or dry skin. Whenever you are thirsty, avoid drinking carbonated drinks or juices. Instead, increase your intake of water to improve your health.

Poor Sleep – Like food and water, sleep is essential for your body. Sleep recharges your body and mind, strengthens your immune system, and enables your body to repair damaged tendons or muscles. For good health, decide when to go to bed and wake up daily. Try to follow the schedule as best as you can. Poor sleeping habits can leave you tired, cranky, and incapable of functioning to the best of your abilities. Sleep deprivation can cause memory loss and dizziness.

Increased Stress – It is essential to maintain a work-life balance to follow an active lifestyle and live a fulfilling life. If you are stressed about work for weeks on end, you stand the risk of burnout. Besides work, excessive screen time, constant connectivity, the pandemic, and economic uncertainty may cause stress in your life.

Small changes go a long way in improving your lifestyle. Start small and build habits that help you care for your health as you go through your daily routine. The key is to take a proactive approach and find aspects with room for improvement, following a healthy lifestyle.

September 27, 2023

#Health

Managing Psychological Stress in Marriage in India

Marriage, while often seen as a sacred bond in India, is also a complex partnership that involves emotional investment, societal expectations, and continuous adaptation. In the Indian context, marriage isn’t just a union between two individuals it’s often a confluence of families, traditions, and social norms. While love and companionship are central, psychological stress can quietly build over time due to unmet expectations, communication gaps, external pressures, and the lack of personal space. Managing this stress effectively is crucial for a healthy and fulfilling marital life. Understanding the Sources of Stress Recognizing the Signs of Stress Psychological stress in marriage often doesn’t manifest dramatically. Instead, it appears in small, persistent ways: If left unaddressed, this stress can escalate into anxiety disorders, depression, or even marital breakdown. Strategies to Manage Marital Stress 1. Open, Non-Judgmental Communication The cornerstone of any successful marriage is healthy communication. Couples must learn to express themselves openly, without fear of being judged. Schedule “talk time” to share your thoughts, concerns, or even simple day-to-day feelings. Use “I feel” statements rather than blame-focused language to prevent defensiveness. 2. Set Realistic Expectations Bollywood and societal portrayals of “perfect marriages” create unrealistic standards. Accept that no marriage is without flaws. Understand each other’s limitations and strengths, and be willing to compromise without losing your core identity. 3. Establish Boundaries with Extended Family While respecting elders and family traditions is important, couples must create healthy boundaries. This includes making joint decisions independently, especially on matters like finances, parenting, or living arrangements. A united front reduces external interference and strengthens the couple’s bond. 4. Seek Professional Help Therapy is still stigmatized in parts of India, but counseling individuals or couples can be transformative. A trained therapist helps you identify patterns, improve communication, and resolve conflicts constructively. Many Indian metro cities and

Health

Why Soaking Rice Reduces Glucose: Science, Steps, and Stats

Rice is a staple food for millions across the globe, but it’s also often blamed for raising blood sugar levels—especially white rice due to its high glycemic index (GI). However, a simple, age-old practice can help: soaking rice before cooking. This traditional method doesn’t just make rice softer and faster to cook—it also offers a science-backed way to reduce its glucose content and make it healthier. Hashtag Magazines gives you a lowdown… The Science Behind Soaking Rice When you soak rice, several things happen: Supporting Research and Statistics A study published in Food Chemistry (2015) found: Another study from The American Journal of Clinical Nutrition noted: A 2022 clinical trial in India showed: How to Soak Rice to Lower Glucose Step-by-Step Method: Glycemic Index Reduction – Before & After Soaking Type of Rice GI (Unsoaked) GI (After Soaking) White rice 72 60–65 Brown rice 68 55–60 Basmati rice 58 45–50 Red rice 55 40–48 Additional Tips to Reduce Sugar Spike from Rice Why This Matters for Diabetics and Health-Conscious Eaters Blood sugar spikes can lead to fatigue, weight gain, insulin resistance, and long-term complications like diabetes or heart disease. Making simple changes like soaking rice helps: Conclusion Soaking rice is a simple, no-cost step with massive health benefits. Whether you’re managing diabetes, watching your weight, or just aiming for better gut health, soaking rice before cooking can significantly lower its glucose impact. It’s one of the best-kept secrets in Indian kitchens, now backed by science.

Health

Best in-clinic treatments for summer

Dr Shilpa Patil, MD Dermatologist and Director of Ethoski Healthcare Pvt. Ltd., shares expert insights on the best in-clinic treatments for summer, the dos and don’ts of exfoliation, and how to safely achieve a radiant glow. What in-clinic skin treatments should people opt for in summer, and which ones should they avoid? Opt for hydrating treatments like HydraFacial, chemical peels, Fire & Ice facial, and IV therapies for inner hydration. Avoid excessive exfoliation, as it can lead to dryness and irritation. Do laser and chemical peel treatments have different effects on the skin during summer? Yes, they work differently, Chemical Peels exfoliate the outer skin layer and help with acne scars, fine lines, wrinkles, sunspots, and age spots. They range from light to deep intensity and require some downtime. Laser Treatments use focused light beams to break down pigmented cells and treat hyperpigmentation. Q-switch lasers – Nd YAG is used for pigmentation. IPL (Intense Pulsed Light) lasers are for reducing sun damage. Fractional lasers (538 nm to 1064 nm) target deeper pigmentation. Pigmentation may darken initially before fading gradually, and lasers are safe for all skin types. How do you recommend treating pigmentation that worsens due to sun exposure? To treat pigmentation that worsens due to sun exposure, it is essential to apply a broad-spectrum sunscreen with SPF 50+ daily and wear sun-protective clothing to minimize direct exposure. Topical treatments such as retinoids, hydroquinone, vitamin C, azelaic acid, and kojic acid can help lighten pigmentation and even out skin tone. For more persistent cases, in-clinic procedures like chemical peels, microdermabrasion, IPL, and Q-switch laser treatments can effectively reduce pigmentation and improve skin clarity. What role does Vitamin C play in skin brightening, and should it be used more in summer? Vitamin C helps prevent heat rash by reducing sweat gland

Health

Exploring Indian Rice Varieties and Their Health Benefits

India is not just a land of spices and festivals but also a rich treasury of rice varieties. From the snow-fed Himalayan valleys to the sun-soaked southern deltas, rice has been a staple grain in Indian households for centuries. What sets India apart is the sheer diversity of rice grown—over 40,000 varieties! Each variety comes with its own taste, texture, aroma, and health benefits. Hashtag magazine delves into some of the most popular Indian rice varieties and understands how they contribute to your well-being. 1. Basmati Rice Region: North India (Punjab, Haryana, Uttarakhand)Features: Long-grain, aromatic, fluffy when cooked Health Benefits: Best Used For: Biryani, pulao, jeera rice, festive meals 2. Sona Masoori Region: Andhra Pradesh, Telangana, KarnatakaFeatures: Medium-grain, lightweight, less polished than basmati Health Benefits: Best Used For: Daily meals, lemon rice, pongal, plain rice 3. Indrayani Rice Region: MaharashtraFeatures: Aromatic, sticky texture when cooked Health Benefits: Best Used For: Khichdi, dal rice, curd rice 4. Gobindobhog Rice Region: West BengalFeatures: Short-grain, aromatic, sticky Health Benefits: Best Used For: Bengali desserts, khichuri, payesh 5. Matta Rice (Rosematta/Red Parboiled Rice) Region: KeralaFeatures: Red-tinted rice, coarse, earthy flavor Health Benefits: Best Used For: Kerala meals, kanji (rice porridge) 6. Black Rice (Chak Hao) Region: Manipur and Northeast IndiaFeatures: Dark purple-black color, chewy texture Health Benefits: Best Used For: Pudding, salads, stir-fries, special occasions 7. Brown Rice Region: Grown all over IndiaFeatures: Whole grain, chewy texture Health Benefits: Best Used For: Health-conscious meals, grain bowls, pilafs 8. Red Rice Region: Kerala, Karnataka, Tamil NaduFeatures: Reddish hue from anthocyanins, nutty flavor Health Benefits: Best Used For: Traditional South Indian meals, power-packed lunches 9. Bamboo Rice Region: Tribal regions of Kerala, Tamil NaduFeatures: Collected from mature bamboo flowers, seasonal and rare Health Benefits: Best Used For: Unique rice dishes, porridge, desserts 10. Kalajeera Rice (Baby Basmati) Region: Odisha and West BengalFeatures: Small-grain, mildly aromatic Health Benefits: Best Used For: Pulao, prasad, daily meals Health Tips While Choosing Rice: Conclusion Rice is more than just a