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Health guide for 2013

Our guide for 2013 includes both easy and tough measures; but follow them all and you’ll be fitter than ever.

health and fitness Updated: Jan 08, 2013 18:56 IST
Soumya Vajpayee

New Year’s Eve is gone, and with it, every excuse to eat and drink without a care, and say no to exercise. It’s time for new health resolutions that you can stick to. Here are our 10 health commandments for 2013.

1. Thou shalt drink more water
Yes, it’s one of the most basic things, but is also one of the most ignored. Water flushes out toxins. If you have frequent headaches (often caused by dehydration), water also helps in reducing them.

2.Thou shalt say no to junk food
Pizzas, burgers, samosas and fries might taste great, but if consumed frequently,
they have adverse health effects. Over-consumption of junk food results in lack of oxygen in the body that leads to poor brain function. In the long run, the efficiency of the heart is affected due to high cholesterol.

3.Thou shalt not self-medicate
A lot of us tend to ignore health problems, regarding them as petty issues. We also tend to subject our bodies to self-prescribed
medicines or those suggested by unqualified acquaintances. Take your health issues seriously and seek a doctor’s consultation.

4.Thou shalt seek work-life balance
With increasing work pressure and cutthroat competition, the corporate environment pushes you to work for 80 hours or more a week. Learn to draw your boundaries and leave work at work. Most importantly, know when to switch off that smart phone.

5. Thou shalt use the stairs
Even if you have no fat to burn, climbing stairs is a great way to get in shape, improve cardiovascular function and tone the legs’ muscles.

6. Thou shalt eat fruits and green veggies
Changing our food habits and consuming green vegetables goes a long way. Make sure you eat from all food groups, and what you eat is as unprocessed as possible. A plate of colourful food is a healthy one.

7. Thou shalt not compromise on sleep
Whether you have an assignment to complete, an exam the next day or a party at home, ensure you still get your seven to eight hours of sleep. The duration and quality of sleep has far-reaching consequences on your health.

8. Thou shalt relax and take a break
Taking time off from work is a great way of combating stress. Weekend getaways help you recharge yourself. Instead of long, bi-annual vacations, take short but frequent breaks that battle work stress.

9. Thou shalt cut down on alcohol
This one’s for party buffs who can’t do without alcohol. Try to reduce the alcohol intake in order to avoid long-term health problems like chronic pancreatitis, alcoholic liver disease and cancer.

10. Though shalt do yoga and meditate
Whether you’re a working professional or a homemaker, stress causes several health issues. To combat that, opt for yoga and

(Inputs by Sanjay Dhawan, HOD Ophthalmology and Samir Parikh, director, Mental Health & Behavioural Sciences, Fortis Hospital)