Resolve to live healthy

Dr Sachin Mittal

Both obesity and diabetes are on rise in India and numbers are increasing at an alarming rate. There have been studies that have proven a direct link between the two. The potentially bad combination of diabetes and obesity has been termed as diabesity. It has become a major area of concern lately owing to the sedentary life style and diet indulgences of almost every age group and income strata of our country. So this New Year, here are some health-oriented resolutions that will not only help you stay fit but keep you out of the dangerous diabesity zone.

Choose the right protein: Switch from red and fattening meat to lean and healthy meats such as salmon and other fish and chicken, organic eggs and other poultry items.

Reduce your oil intake: Switch from hydrogenated and solid oils to oils that are liquid at room temperature such as flaxseed oil, olive oil, rice bran oil, etc.

Prepare a healthy meal: You need to create a food budget so that you include healthy vegetables like bell pepper, broccoli and nuts and seeds as well. Avoid the temptations of cheap street food all costs. Make sure that you do not eat out much or order in and instead cook your meals all by yourself so that you can keep a regular check on your food intake.

Feed right portions to kids: This one is for health-conscious parents. This is a basic yet underestimated technique to prevent overeating among kids. Serve them the right portions regardless of their age. According to experts, from ages 1 to 3 it is always advised to serve 40 calories of food for every inch of their height. Teach your kids what their ideal portion size should be.

Eat and promote healthy: Be a role model for the family and friends. You should inculcate good eating habits in your children and all family members by eating healthy and setting a good example for them to follow. By doing this you ensure that nobody in your family falls prey to obesity or diabetes.

Visit your doctor regularly: If you are trying to stay fit and avoid obesity and diabetes, visiting your doctor or physician periodically is the best approach. They will help you keep a regular check on your blood glucose level, cholesterol and blood pressure as well.

A strong will power: Resolutions are plain words if you do not intend to convert them into habits. More than anything else what you are going to need is a strong will power to stay immovable on your new year’s resolutions to stay fit in 2020.

Move it and lose it: Please include some physical activity in your daily routine, no matter how busy you are. Nothing is more important than your health. Aim to work out every-day. A 20-minute daily exercise session is better and beneficial than an hour-long workout on alternate days or irregular long or intense exercise sessions. If you can’t work out at a stretch, break it into three or more sessions of 10 or 15 minutes.

Here’s to happy and healthy 2020.

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Follow these useful tips

• Avoid foods that have trans fats and preservatives
• Do not gorge upon processed or junk food
• Stay away from sugars and similar empty calories
• Switch to wheat flour from white flour
• Add at least one meal of salad in a day

The writer is a Chandigarh-based endocrinologist