to a Healthy Living
Lifestyle Plans with Diet & Exercise
Control of Cardio-Metabolic Syndrome
N. Aiyer, M.D.
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Syndrome - The New Epidemic - 02
you need is Behavior Modifications
all need to learn what makes us feel good and what is good for us.
We all need to learn how to balance nutrition, fitness, work, stress, relationship,
and medication in order to live a healthy life style. Making healthy choices in
all these areas can lead to an overall feeling of wellness.
may have been prescribed many medications for your health and for your ailment.
Many of these medications may cause undesirable side effects. One of the side
effects could be increase in appetite, feeling of elated mood and weight gain.
Many medical illness and medicines need a proper diet to be followed. All health
conditions need a properly balanced diet and avoiding certain specific foods .The
following pages in this article will help you make the right choices in your diet
and physical fitness regimen so that you can keep your medical ailment under proper
control, avoid weight gain and food craving, plan a fitness routine and lead a
most important thing you can do, especially if you have a health problem like
Diabetes, Hypertension, Obesity [Over Weight] or Stomach problems, is to eat the
right type of food and balance the food you eat and keep the calories under control.
However, it does not mean you have to give up all the foods you enjoy. Moderation
and proper food selection is the name of the game. So, proper meal planning must
become a big part of your treatment for your health condition. If you have diabetes,
you must remember that all the foods you eat turns into glucose and you need enough
insulin in your body of your own or given as injection to use the glucose for
energy. If you have hypertension, high salt can complicate the situations. Stomach
ulcers get complications with spicy food, caffeine, cigarettes and alcohol. Of
course, high fat and high cholesterol diets are bad for every one and can cause
overweight and obesity and also lead to coronary artery [heart] disease. Very
high protein diets can cause kidney damage in Diabetes and Hypertension. So, let
us plan the meals.
Choose healthy and well balanced foods, foods high in fiber, low in fat and low
in sugar. Eat your favorite foods that you enjoy, but count the Calories and limit
the quantity. Eat right amount of food, at the right times, as several [3 or 4]
meals a day - do not skip meals. Do not starve anytime. Avoid sugars, salts and
spicy foods if you have diabetes, hypertension or stomach problems. If you have
obesity or diabetes : cut down your Calories -by 200 to 300 Calories a day at
right & Avoid fad diet and crash diet programs
daily activities and exercise regularly
Alcohol with each meal. More than one or two
drinks will cause harm. If you do not drink, do not start it now for any reason.
Alcohol causes liver disease, nerve weakness, stomach problems, low blood glucose
[hypoglycemia] spells in diabetics and much more. One or Two drinks of Red Wine
may improve your Heart Health, but that shall not be your excuse to start drinking
or increase your drinking habits. Remember One or Two drinks per week or just
two ays aweek only. Red Grape juice may have the same benefit.
Cigarette smoking as Tobacco in any form, even
in small quantity, is harmfull to your health. It is always a good time to quit
smoking and that time is now. When you quit smoking food will taste bettr, get
absorbed better and the body will utilize the calories better. You might gain
some weight, but it is never more than 5 pounds - 2 kilograms. You can easily
stop it by cutting the fat intake. This should not be an excuse to smoke. Smoking
causes the blood pressure go up, raise your chances of heart attack, causes emphysema,
cancers of lung and several other organs, poor circulation in the brain, heart
and legs and much more. Is that enough reason to quit smoking.
is never too late to change.|
small changes over time in what you eat and in the level of activity you do.
all these small steps work better than giant leaps - you won't fall !!!!
your taste to enjoy a variety of foods within the limitations.
ahead and balance what you eat and the physical activity you do over several days.
need to worry about just one meal or one day that you may miss out. You can make
all varieties of foods. Just don't over do it.
a regular exercise program - 30 minytes a day.|
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is called Behavior Modification -- for a healthy you.|