A monotonous lifestyle, irregular diet and lack of motivation to exercise often lead to obesity. Obesity itself is the home of many diseases and due to this many people are suffering from diabetes, high BP and heart related diseases.
As winter is approaching, people suffering from the above conditions need to be more careful as the cold weather puts pressure on your heart to work harder to keep your body warm. Blood vessels constrict and this obstructs blood flow leading to an increase in heart rate and blood pressure.
According to the European Journal of Epidemiology, people who are obese, smoke, or have high blood pressure have a 30 percent higher risk of brain stroke and heart attack.
Nutritionist Divya Gandhi explains to News18 readers what they can do to take better care of themselves in winters. He has suggested a formula of 20:30:40 to maintain health in winter.
Absorb 20 minutes of sunlight daily:
According to nutritionist Divya Gandhi, vitamin D promotes bone strength primarily through the absorption of calcium. And, sunlight is the primary source of vitamin D.
Vitamin-D deficiency is very high among people in India, which leads to the condition of soft bones. So it is very important to soak up the sunlight for at least 20 minutes to 1 hour daily. When we sit in the sun, our sweat cells get activated, which flushes out the toxins from our body. When the toxins are released, our overall health becomes better which is also beneficial for those who suffer from blood pressure conditions.
30 percent protein from the diet:
Divya further explains that it is essential to consume a well-balanced diet including nuts, seeds, whole grains, fruits, vegetables, lean meats, fish to strengthen the immune system. Consuming more protein through food has two benefits: one, it will keep our stomach full for a long time and second, it will not increase our weight.
40 minutes of regular exercise:
Explaining the benefits of regular exercise, Divya suggested that 40 minutes of regular exercise in winter reduces the risk of high blood pressure and stroke by 27 percent.
By doing daily workouts, the blood circulation remains active. But people suffering from problems related to blood pressure and heart should not do heavy weight lifting exercises or weight training.
They should be more into doing light running exercises like cardio and cycling. These exercises keep the brain active and also reduce the risk of any kind of stroke.
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