6 ways to stay in shape even if you sit at a desk all day

Do you want to lose weight, but your 9-to-5 job is coming in your way. Well, weight loss can really be a tough task for all those who are chained to a desk job. Mindless snacking, busy schedules and sitting on the desk throughout the day can make you feel sluggish and lead to weight gain. 

Sitting at your desk all day can also have numerous negative health effects like it increases the risk of getting diabetes and heart disease. 

But by following a few simple steps while you are at work can help you get a perfect body that you dream of.
Here are six things that you can do while you are at work:
Exercise should be a part of your daily routineReserve 30 minutes of your schedule for exercise. No matter how busy you are, it is not difficult to take out this much time to stay healthy. If you do not want to go to the gym, opt for a simple workout like walking, jogging, cycling, whatever suits you.
Ditch the elevator, go for the stairsIn the office, take the stairs instead of the elevator. You must have heard this before and this is the time to start following this trick to stay fit. Trust us you will feel good after doing this. According to the health promotion board, walking between 7500 and 10,000 steps can also lower your blood pressure and cholesterol level.
Bid adieu to the vending machine No matter how much craving you have for chips and coke kept inside the vending machine, try to keep yourself away from it. These foods contain no nutrients and are full of calories, which can only ruin your health. Instead, you can keep some healthy snacks at your desk that will fill you up.

Bring your own lunch If losing weight is your ultimate dream, then make sure you carry your own homemade food everyday to office. Food made in restaurants contain a high amount of calories and fat, which leads to weight gain. Pack healthy and nutritious food in your lunch box to keep yourself full and satisfied throughout the day.

Stand at your desk Even if you are at work, keep moving. Do not keep sitting on your desk the entire day. This will not only make you sluggish but will also lead to weight gain. Take a small interval of 2-3 minutes every hour. Stand at your desk, move a bit. If your job requires you to be on the phone a lot, you can stand and talk. These small things will make you burn more calories.

Water is the key Keep a bottle of water at your desk, so that you remember to keep yourself hydrated. It is important to keep yourself hydrated if you want to lose weight. Make sure that you drink 3 liters of water every day. Dehydration can harm you in numerous ways, so do not take this thing lightly. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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Air Pollution may increase the risk of developing diabetes

If air pollution's link to respiratory diseases was not enough to worry about, a new study now suggests that outdoor air pollution, even at deemed safe levels, increases the risk of diabetes globally.
Even low level of pollution leads to an increase in diabetes cases

The study undertaken  found that one out of seven new cases of diabetes, in 2016, were caused due to air pollution.

If pollution levels come down in either heavily polluted country like India or lesser polluted USA, in both cases it may lead to a decrease in diabetes cases, according to the research.

"Our research shows a significant link between air pollution and diabetes globally," said the study's senior author and an assistant professor of medicine.

We found an increased risk, even at low levels of air pollution currently considered safe by the U.S. Environmental Protection Agency (EPA) and the World Health Organization (WHO).

This is important because many industry lobbying groups argue that current levels are too stringent and should be relaxed. Evidence shows that current levels are still not sufficiently safe and need to be tightened," he added.

The overall risk of pollution-related diabetes is tilted more toward lower-income countries such as India that lack the resources for environmental mitigation systems and clean-air policies while the U.S. experiences a moderate risk of pollution-related diabetes, the report said.

Primarily diabetes has been associated with lifestyle choices like junk food diet and a sedentary lifestyle, but research said pollution also plays a major role.

In the study, the team analysed data from more than one million participants who did not have any history of diabetes. They were followed for a median of eight and a half years.

To evaluate outdoor air pollution, the researchers looked at particulate matter, airborne microscopic pieces of dust, dirt, smoke, soot and liquid droplets. Previous studies have found that such particles can enter the lungs and invade the bloodstream, which may lead to major health conditions such as heart disease, stroke, cancer and kidney disease.

In case of diabetes, pollution is thought to reduce insulin production and trigger inflammation, preventing the body from converting blood glucose into energy that the body needs to maintain health.

Diabetes is one of the silent epidemics affecting a large number of people in the world with the highest numbers of people living with diabetes in India which is known as the Diabetes capital of the world.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
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This skin condition ups risk of Type - 2 diabetes

According to a recent study, psoriasis and other inflammatory skin disorders could increase the risk of  type 2 diabetes.

The findings, indicate that improving skin health could be of major importance for the control of blood sugar and lowering diabetes risk.

Approximately 2-3 percent of the global population suffers from psoriasis, a chronic inflammatory disorder where the immune system attacks skin cells, resulting in too much growth of younger skin cells leading to itchy red sores. Unfortunately, there is currently no cure for psoriasis with patients having to use treatments to alleviate the symptoms throughout their life.

To add to this burden, previous studies have shown that having psoriasis increases your risk of developing type-2 diabetes. However, the specific biological mechanisms linking the two disorders are unknown, and if defined, they could lead to new therapies to treat patients suffering from skin problems and reduce the risk of type-2 diabetes.

In this study, the researchers used animal and human skin models, to look for changes caused by psoriasis which may influence the development of diabetes.

Mice with psoriasis showed changes indicative of insulin resistance, a key feature of diabetes development where insulin fails to stimulate glucose uptake in cells. Changes included a decrease in glucose uptake capacity in the fat tissue under the skin and increased insulin production from insulin-producing cells, indicating that the body is trying to compensate for the lack of glucose uptake.

Similar alterations were seen in fat and islet cells outside the body when exposed to the culture liquid used to support inflamed skin samples, suggesting that inflamed skin releases chemical signals to cause the changes.

The Dr. commented, "The laboratory model we used in this study closely resembles many of the major hallmarks of psoriasis and we have observed some changes caused by the condition which reflect what is seen in a pre-diabetic patient." 

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

 

Lack Of Sleep - How It Impacts Your Health?

Sleep is an activity where you do nothing, but rest. You relax your body and mind, you rest your bones and muscles and you rest your eyes after a long day of physical exertion. It is extremely necessary for you to get ample amount of sleep to stay healthy.

Otherwise there are various problems which you might have to face if you are lacking sleep:

1. Elevates the risk of stroke: According to study, people who get less sleep are more prone to having strokes than those who get enough sleep. If you sleep for less than 6 hours every day, you multiply the risk of have a stroke four times than ordinary.
2. Obesity: Lack of sleep can cause obesity. It usually forces you to take erratic food decisions, leading you to eat a lot of junk food. Less sleep administers certain hormonal changes which make you feel hungrier and believe that you haven’t eaten enough food. The production of the hormone ghrelin, which controls your hunger, increases due to less sleep. Hence, it may lead to obesity if you keep eating without keeping a check on what you eat.
3. Increases the risk of diabetes: Sleep and the production of insulin are inversely related to each other. Among teenagers, the less you sleep; the more insulin resistant your body becomes. This means the body is not able to use the insulin effectively.
4. Results in poor memory: Less sleep causes tiredness. When you are extremely tired, you are not able to focus on anything going on around you, you cannot concentrate on your work, and you get forgetful. In fact, consistent lack of sleep can even cause permanent loss of memory. This is because you are not being able to fully utilize the memory boosting ability of sleep. This eventually causes brain deterioration which results in permanent memory loss.
5. Affects your heart: Lack of sleep can have an extremely negative impact on your heart. Less sleep also causes stress and strain to your body and mind. It results in an increased production of certain chemicals and hormones in the body which is harmful for your heart. According to a study in 2011, people who sleep less than 6 hours every day increase the risk of having heart problems by almost 48%.

It is not very healthy to sleep less as it can complicate your daily life activities. Sleep enough and stay healthy.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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Consuming butter may double your risk of diabetes

Next time you order pizza with extra cheese or paranthas with dollops of butter, remember, you may be twice at risk of developing Type 2 diabetes, researchers have warned.

The findings in the study led by Marta Guasch-Ferre, researcher at Harvard T H Chan School of Public Health in the US, showed that people who consumed 12 grams per day of butter had a two-fold higher risk of developing diabetes.

Saturated and animal fat such as cheese and butter that are rich in saturated fatty acids and trans fats, their intake creates greater risk of developing Type 2 diabetes, whereas whole-fat yogurt intake is associated with a lower risk.

On the other hand, plant-based diets — rich in legumes, whole-grain cereals, fruits, vegetables and nuts — have been found more beneficial for health than animal-based foods such as red meat and processed meat, and also have less impact on the environment.

In addition, a Mediterranean diet — rich in fresh fruits and vegetables, lean proteins, high on healthy fats like olive oil and low in refined sugars and saturated fats — may be useful for preventing chronic diseases, particularly Type 2 diabetes, the researchers stated in the paper, published in the the American Journal of Clinical Nutrition.


Consumption of dietary fat has been previously associated with cardiovascular disease.

For the new study, the team analysed data from 3,349 participants who were free of diabetes at baseline but at high cardiovascular risk.

After four-and-half years of follow-up, 266 participants developed diabetes.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
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How Do Soft Drinks Affect Us?

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Many people these days are switching water for soft drinks. But soft drinks are not a healthy alternative, as we well know. But how unhealthy is it really? What potential adverse effects can drinking a certain amount of soft drinks lead to? This infographic was prepared and summarized to get these important points across. 
Click on the image to see it in full size!

EFFECTS OF SOFT DRINKS ON THE BODY

More and more, many of us exchange drinking regular water with soft drinks. But soft drinks are not a healthy alternative, as we well know. But how unhealthy is it really? What potential adverse effects can drinking a certain amount of soft drinks lead to? This infographic was prepared and summarized to get these important points across. 
Click on the image to see it in full size!

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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