Top Tips for a Healthy Lifestyle in 2020

2020 has begun and many of us have tried to make new resolutions for the year – with fitness being a must in this new decade. Many of us tend to relate fitness with only workouts at the gym, but forget that overall health revolves around a lot of other factors related to eating, drinking, sleeping, physical activity, mental activity, and more. So, what are the things you need to do to maintain a healthy lifestyle in 2020? Let us discuss some of these healthy living tips below.

 

6 Best Ways for Maintaining a Healthy Lifestyle

1. Consistent Physical Activity

Going for swimming sessions or a game of football/cricket every Sunday morning may not be enough to keep your body active, especially when the rest of the week you are sitting for the whole day at work in front of your laptop / PC. Aim for consistency in any physical activity that you do. To avoid boredom, involve yourself in a variety of physical activities on a regular basis – which may be hitting the gym, or going for a swim, or going for a round on cycle, or even playing a game of cricket or football on the turf.

2. Eating at Regular Intervals

Before we dwell on what you should eat and what you shouldn’t, it is important to ensure that you eat something at regular intervals of time. Regardless of how busy you are, do not keep your stomach empty for a long duration.

3. Sleep Well

Ensure your body gets enough sleep on a daily basis. If for some reason you couldn’t sleep for at least 7 hours at night, make sure you have good sleep on the following night. A good night’s sleep will ensure you stay active the whole day and will even improve your efficiency and productivity at work and otherwise.

4. Own Your Mornings

Many of you will give the excuse of lack of time to do any physical activity or maybe to give attention to your own body. Aim to sleep early around 11 p.m. and wake up by 6 a.m. on most days of the week. Keep aside the time from 6 a.m. to 7:30 a.m. for yourself and engage in a few minutes of walking, yoga, cycling, or even a quick yet effective HIIT workout at the gym. This habit shall ensure that your body and your mind stays active for a longer amount of time.

5. Healthy Eating Habits

Have a wholesome breakfast in the morning comprising of idlis or egg omelettes or similar hot food items, along with cereals/oats/muesli, dry fruits, and a glass of milk or fresh fruit juice. Make sure you consume at least two fruits and some salad every day. Drink 2-3 glasses of warm water immediately after waking up in the morning, and drink a minimum of 11 to 12 glasses of water throughout the day. Ensure that your dinner is the lightest meal of the day, and make sure you have it before 8:30 p.m. every day.

6. Prepare Yourself for Tougher Physical Challenges

To keep yourself motivated throughout the year to indulge in physical activities and a healthier diet, try involving your family/ friends in your fitness journey. Try group activities like marathons, hikes, or treks to bring an element of fun and competition into fitness, so you’re always feeling engaged and challenged!

By integrating these tips into your lifestyle, you’ll find yourself loving its positive effects on your overall well-being. So try it out and start 2020 on the right foot!

Childcare During Pregnancy

The experiences of a woman during her pregnancy are both exciting as well as nervous. If you are someone who has gone through pregnancy or are currently going through one, you would understand the anxiety you have to just ensure everything about the baby (in your growing belly) is perfect! It is normal to be anxious, but it is also necessary to focus on the things in your hand – like eating healthy foodstuffs, keeping your body active and fit, and keeping your mind stress-free.

Let us touch upon these points in brief before we discuss ways to check the heartbeats of the baby after the initial few weeks of pregnancy.

Wholesome Diet

You will crave for different kinds of food items during pregnancy, and you may consume them subject to approval from your gynaecologist. Additionally, you need to ensure that you do consume enough fruits, vegetables, dry fruits, etc. to have an appropriate intake of protein, carbohydrates, calcium, minerals, and fats, that are required for you and the baby.

Body Fitness

Do not stop working just because you are pregnant. Keep yourself engaged in your office work and household work, as well as try and go for early morning walks to get fresh air into the body.

The well-being of the Baby

As you happen to read more about how to bond well with the baby as well as know everything is OK with the baby, you will come to know about the ability of certain devices to help you hear the heartbeats of your baby. How wonderful is that experience going to be? For the initial period of your pregnancy (before the baby starts kicking), these heartbeats will perhaps be the only way by which you identify the baby. This is when you will bump into words like ‘fetal doppler’, which is a hand-held, ultrasound device that is used by practitioners to enable you to hear the heartbeat of the baby during prenatal checkups/appointments.

How does the Fetal Doppler Work?

It makes use of sound waves to enable you to detect the heartbeats of the baby and make you hear the same. To start off, the device sends out high-frequency sound waves that get reflected from various tissues. Once the doppler is able to detect a heartbeat, it manages to convert the same into an auditory signal – so the doctor and you can hear the heartbeat. Isn’t this exciting for the to-be parents of the baby?

A reliable fetal doppler is offered by BPL Medical Technologies along with an LCD display so that the doctor can monitor the heart rate accurately. It makes sense to use the doppler under the guidance of the doctor so that he/she can guide you to look at the necessary things and hear the heartbeat in the best way possible.

30 million Diabetics in India are women – Act to change

14th of November is celebrated worldwide as Word Diabetes Day and this year we are focusing on on Women and Diabetes.  Why, do you wonder? 1 in 7 births is affected by Gestational Diabetes. There are ~200 million women around the world living with Diabetes and with India being the Diabetes Capital of the World, the number of women in India living undiagnosed is even higher. In a population of 1.2 billion, women contribute to around 30 million Diabetics! It’s a staggering number but isn’t surprising considering the lifestyle Indian women adopt. Continue reading “30 million Diabetics in India are women – Act to change”

Glasgow ECG Interpretation Algorithm

ECG Interpretation Algorithms

Ever since a ECG machine was developed, there have been a number of modifications and advancements that has helped technology evolve. In 1970s,  initial attempts at developing  the first ECG interpretation algorithm were put in. Since the accuracy of those algorithms were not up to the mark, several databases were built by various institutions to 9compare ECGs and check for accuracy. The methods for interpretation might include not limited to:

  1. Time-frequency methods
  2. Neural networks
  3. Comparison with templates

Continue reading “Glasgow ECG Interpretation Algorithm”

12 channel ECG & Electrode placement

ECG – Electrocardiographs

Did you know that ECG as a concept originated in 1901? They coined a term Electrocardiograph as Electro meant Electrical Activity, Kardio meant Heart and Graph meant to write. Briefly put, a ECG measures the electrical activity of the heart and traces it as a graph helping the physician understand how your heart works. From then (machines with analog electronics), to now(with analog-to-digital converters), Electrocardiographs have evolved and come a long way. Continue reading “12 channel ECG & Electrode placement”

WHO and Blood pressure guidelines

At this day and age, blood pressure is a household term and the awareness around maintaining a ‘normal’ blood pressure is increasing. If you’re wondering how and why, check out our article on blood pressure that would help you understand it deeper.

While 120/80 is a well known common number that is associated with blood pressure, above what range is it called ‘Hypertension’ and when is it called ‘Hypotension’?

In common practice, we consider anything below and equal to Systolic Blood Pressure 120 and Diastolic Blood Pressure 80 as normal whereas anything above 140 and 90 are considered higher. Continue reading “WHO and Blood pressure guidelines”

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