Did you know that low-impact exercise can be just as good for our health as more intense physical activities?

If you’re a student of medicine who is studying to attain a relevant qualification in the field – such as an online PhD nursing, for example – you would likely already be aware of the many advantages of gentle movement for our overall well-being.

Did you know that low-impact exercise can be just as good for our health as more intense physical activities?

If you’re a student of medicine who is studying to attain a relevant qualification in the field – such as an online PhD nursing, for example – you would likely already be aware of the many advantages of gentle movement for our overall well-being.

Let’s discuss the many health benefits of slow, low-impact exercises in further detail.

Slower-Paced Physical Activities: Examples of Low-Impact Exercises

Before we dive into the health benefits of participating in slower-paced physical activities, let’s explore some examples of low-impact exercises.

Yoga

With origins in ancient India, the modern-day practice of yoga has risen in popularity over the years. There are many different types of yoga to try, including:

• Hatha yoga – a slower and more gentle form of yoga characterized by deep breathing while holding static poses. This practice can be an excellent starting point for beginners. 
• Vinyasa yoga – incorporating fluid, dynamic, and relatively upbeat movements, this style can be more of an intense workout than other yoga practices. As such, it is best for more advanced or experienced yogis. 
• Bikram yoga – involves practicing yoga in a heated room, allowing yogis to quite literally sweat out bodily toxins while performing gentle, flowing motions. 
• Yin yoga – not for the faint of heart, yin yoga requires a yogi to hold static poses for extended periods of time. For this reason, it is particularly beneficial for restoring connective tissues and strengthening muscles.

Pilates

If you’re interested in taking up pilates, you’ll need to decide which type. For example, you can choose to partake in floor or mat pilates, which can be practiced in virtually any space – even in the comfort of your own home. Alternatively, reformer pilates requires the use of purpose-built equipment – such as reformer beds, which are box-like apparatus strung up with various ropes, weights, and pulleys. Reformer pilates is most often performed in a dedicated pilates studio. 

Tai Chi

Originating in ancient China, tai chi focuses on performing slow, flowing continuous movements in line with the breath. Are you keen to try tai chi for yourself? The ‘Body Balance’ group fitness classes often held at local gyms will usually incorporate elements of traditional tai chi, making them a great way to try it out for the first time.

Gentle Walking

Finally, let’s not discount the many health benefits of a slow, low-impact walk. The best part? A walk around the block or a local park is almost always a free-of-charge activity – unless you stop to pick up a takeaway coffee at the corner coffee store, that is. If you’re paying for a gym membership, you can enjoy many of the same health benefits as walking around the block with a gentle indoor stroll on a treadmill or cross trainer instead.

The Benefits: Reasons Why Slow, Low-Impact Exercises Are Good for Us

So, what are some of the health benefits associated with slow, low-impact exercises? Some of the advantages include:

Enhanced Heart Health

Slow, low-impact exercise improves the health of our internal organs, in particular, our heart. How? Aerobic activity – even at low to moderate paces – aerates the levels of oxygen flowing through the blood, which has benefits both for the respiratory system and for the heart.

Better Brain Health

As well as being good for our mental well-being by aiding us to release stress and increase our serotonin and dopamine production, low-impact exercise is also beneficial for the health of our brains. For older adults in particular, engaging in gentle movement can even ward off the likelihood of developing dementia.

Reduced Risk of Developing Diabetes

The risk of developing diabetes can also be minimized through low-impact physical activities. Gentle walking has been found to be particularly effective, with diabetes studies demonstrating that combining gentle exercise like walking with changes in diet can reduce the risk of diabetes development by as much as 58%.

Possible Weight Loss

Another benefit of partaking in gentle exercise regularly? You could potentially lose weight. Decreasing our body’s storage of excess weight – especially, our visceral fat – has a multitude of benefits for our health, and can see us enjoying a better quality of life.

The post The Health Benefits of Slow, Low-Impact Exercises appeared first on InnoHEALTH magazine.

Understanding the Nutritional Shortcomings of a Typical Vegetarian Indian Diet

Despite its numerous health advantages, a typical vegetarian Indian diet may lack certain nutrients that are essential for overall health and well-being. Common deficiencies include protein, calcium, iron, Omega-3 fatty acid and specific vitamins, such as vitamin B12 and vitamin D.

The Importance of Macronutrients and Micronutrients in a Vegetarian Indian Diet

Both macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins and minerals) play crucial roles in maintaining optimal health. Ensuring an adequate intake of essential nutrients is vital for energy production, immune function, growth, and overall well-being.

Addressing Protein Deficiency: Ensuring Adequate Protein Intake

Protein is an essential macronutrient for proper body functioning and is necessary for building and repairing muscle, producing hormones, and producing enzymes. A common concern in vegetarian diets is the lack of adequate protein intake. Including a variety of protein-rich plant-based foods such as lentils, chickpeas, beans, soy products, and dairy can help vegetarians meet their daily protein requirements. Consuming a mix of complementary protein sources can ensure the intake of all essential amino acids. Additionally, incorporating protein-rich foods such as tempeh, tofu, and seitan can help to meet protein needs.

Calcium: Finding Alternative Sources Beyond Dairy

Calcium is a crucial nutrient for building and maintaining strong bones and teeth, and it is often associated with dairy products. However, for those following a vegetarian Indian diet, finding alternative sources of calcium beyond dairy is essential. Fortunately, there are several plant-based sources of calcium that can be easily incorporated into a vegetarian Indian diet. 

Leafy green vegetables, such as spinach, kale, and collard greens, are excellent sources of calcium, as are other vegetables such as broccoli, okra, and bok choy. Additionally, some nuts and seeds, such as almonds and sesame seeds, are rich in calcium. Tofu, a popular vegetarian protein source, can also be an excellent source of calcium, particularly if it has been fortified. By incorporating these alternative sources of calcium into a vegetarian Indian diet, individuals can ensure they are meeting their calcium needs and supporting optimal bone health.

Addressing Iron and Zinc Deficiencies in a Vegetarian Indian Diet

Iron deficiencies are common in vegetarian diets due to the lower bioavailability of non-heme iron found in plant sources. To increase iron intake, consume iron-rich plant foods like spinach, legumes, nuts, seeds, and fortified cereals. Pairing these foods with vitamin C-rich foods, such as tomatoes, citrus fruits, or bell peppers, can enhance iron absorption.

Zinc can be found in whole grains, legumes, and nuts, while calcium is abundant in dairy products, green leafy vegetables, and fortified plant-based milk alternatives.

Balancing Essential Fatty Acids and Omega-6 Considerations

Essential fatty acids are important for maintaining good health, as they provide the building blocks for many important hormones and help to reduce inflammation. A vegetarian Indian diet may be low in omega-3 fatty acids while high in omega-6 fatty acids. To balance the intake of these essential fats, incorporate omega-3 rich foods like flaxseeds, chia seeds, walnuts, and algae-based supplements. Simultaneously, reduce the consumption of vegetable oils high in omega-6 fatty acids.

Fibre: Maximising Intake for Digestive Health and Disease Prevention

A vegetarian Indian diet is typically low in whole grains and fibre, as these are found primarily in processed grains and refined carbohydrates. To ensure adequate intake of whole grains and fibre, we should focus on eating foods such as oats, barley, brown rice, quinoa, whole wheat bread, and legumes. Additionally, incorporating foods such as fruits and vegetables can help to meet fibre needs.

A fibre-rich diet promotes digestive health and helps prevent chronic diseases. Incorporate whole grains, legumes, fruits, vegetables, nuts, and seeds into your meals to maximise fibre intake and support overall health. Whole grains like brown rice, whole wheat, and millets are packed with fibre, vitamins, and minerals. Including these in your diet can improve digestion, regulate blood sugar levels, and lower cholesterol.

Identifying Deficiencies and Solutions for Vitamin B12, D, and K

Vitamins are essential micronutrients that are necessary for proper body functioning. A vegetarian Indian diet can be low in certain vitamins, such as Vitamin B12, D and K.

 Vitamin B12 is predominantly found in animal products, making it difficult for vegetarians to meet their daily requirements. Fortified foods, such as plant-based milk and breakfast cereals, or B12 supplements can help. Vitamin D is essential for calcium absorption, and exposure to sunlight, fortified foods, or supplements can be beneficial. Riboflavin is present in dairy products, fortified cereals, and certain vegetables like spinach and mushrooms.

Overcoming Barriers: Tips for Implementing Sustainable Changes in Your Vegetarian Indian Diet

Make sustainable changes to your diet by setting realistic goals, gradually incorporating new foods and habits, planning meals ahead, and seeking support from friends, family, or a nutrition professional.

Educate Yourself: Gain a thorough understanding of the nutritional requirements of a balanced vegetarian diet. Familiarise yourself with nutrient-rich food sources and the potential deficiencies in a typical vegetarian Indian diet to make informed food choices.

Be Mindful of Eating Habits: Cultivate mindfulness around your eating habits, paying attention to hunger cues and portion sizes. This can help prevent overeating and encourage healthier food choices.

Keep Track of Your Nutrient Intake: Monitor your food consumption to ensure you are meeting your nutritional needs. Use food diaries, smartphone apps, or consult with a nutrition expert to help you stay on track.

Set Realistic Goals: Establish achievable and sustainable dietary goals that focus on gradual changes, rather than attempting a complete overhaul of your diet overnight. Break down your goals into smaller steps to make the transition more manageable.

Embrace Flexibility: Understand that dietary changes are a continuous process, and setbacks may occur. Be open to adjusting your approach and remember that consistency is key to achieving sustainable changes.

Make Small, Incremental Changes: Implement dietary changes gradually to avoid overwhelming yourself. Start by incorporating new nutrient-rich foods or adjusting portion sizes, and progress from there.

Prepare Meals at Home: Cooking at home allows you to have better control over the ingredients used, portion sizes, and the nutritional balance of your meals. Experiment with new recipes and ingredients to diversify your diet and maintain interest in healthy eating.

Focus on Flavour and Enjoyment: Ensure that your meals are not only nutritionally balanced but also flavourful and enjoyable. Experiment with herbs, spices, and different cooking techniques to make healthy eating a pleasurable experience.

Maximising Nutrient Absorption through Food Pairings and Preparation Methods

Some nutrients are better absorbed when consumed together, such as iron and vitamin C or calcium and vitamin D. Combining foods strategically can optimise nutrient absorption and improve overall health.

Nutrient absorption is an important part of a healthy diet, as it ensures that the body is able to absorb and utilise the essential nutrients from the foods consumed. A vegetarian Indian diet can be low in certain nutrients, due to the lack of animal-based foods. To ensure optimal nutrient absorption, vegetarians should focus on combining different types of foods such as grains, legumes, nuts, seeds, and vegetables. Additionally, incorporating foods such as nuts and seeds with fruits and vegetables can help to increase nutrient absorption.

Enhance nutrient absorption by pairing foods that work synergistically, like combining iron-rich foods with vitamin C sources (e.g., spinach with lemon juice) or calcium-rich foods with vitamin D sources (e.g., fortified milk with sun exposure). Additionally, use preparation methods such as soaking, sprouting, or fermenting to improve the bioavailability of nutrients in plant-based foods.

Avoiding Excess: Managing Sugar and Salt Intake in Vegetarian Indian Diets

Vegetarian Indian diets can be high in sugar and salt, which can contribute to health issues. Limit added sugars by consuming whole fruits and using natural sweeteners, and reduce salt intake by using herbs, spices, and low-sodium alternatives to flavour meals.

Balancing the Plate: Creating Nutrient-Dense, Well-Balanced Vegetarian Indian Meals

To create well-balanced meals, divide your plate into sections: half for fruits and vegetables, a quarter for whole grains, and a quarter for protein-rich foods. This ensures a diverse range of nutrients and promotes overall health.

Supplementing Wisely: When and How to Use Dietary Supplements

Dietary supplements can be beneficial for those following a vegetarian Indian diet, as they can help to ensure adequate intake of certain nutrients. To ensure adequate intake of essential nutrients, vegetarians should focus on using dietary supplements wisely. This includes consulting with a nutrition expert to determine which supplements are necessary and taking supplements only as directed. Additionally, it is important to remember that dietary supplements should not replace a healthy and balanced diet. Consult with a healthcare professional before starting any supplementation to ensure the correct dosage and avoid potential adverse effects.

Consult a Nutrition Professional: Work with a registered dietitian or nutrition expert to create a personalised meal plan and receive guidance on overcoming barriers specific to your needs and lifestyle. Their expertise can help you navigate the challenges of implementing sustainable changes in your vegetarian Indian diet.

In conclusion, overcoming nutritional deficiencies in a typical Indian vegetarian diet is achievable by implementing a well-rounded approach. By ensuring adequate protein intake, balancing essential fatty acids, addressing micronutrient deficiencies, incorporating whole grains and fibre, and diversifying food choices, individuals can create a healthier and more balanced diet. By embracing variety and incorporating nutrient-dense foods, individuals can continue to enjoy the flavours and traditions of Indian cuisine while reaping the many health benefits of a well-planned vegetarian diet.

Furthermore, consulting a nutrition expert can provide personalised guidance and help create a well-rounded meal plan that supports optimal health and well-being, ensuring that the Indian vegetarian diet remains both nourishing and deeply rooted in tradition.

Composed by: “Varsha, proficient as a Business Analyst, has an educational foundation in healthcare IT, acquired through a PGDHM from IIHMR Delhi. Her primary interest rests at the intersection of healthcare and technology, with a specific focus on harnessing cutting-edge tech solutions to revolutionize patient care and enhance healthcare systems. Her work areas comprise optimizing healthcare data flow and improving operational efficiency, driving enhanced patient care and system robustness.”

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Whatever fell beyond this boundary was probably not considered Ayurveda. In recent years, with newfound pride in its legacy, Ayurveda has regained its vitality to reclaim its rightful place.

In recent times, people seem to have regained interest in discovering different ways to stay  healthy for a long time into their old age. In sickness too, people often face a dilemma of choosing treatment from two available systems: modern or alternative. The former has built  its foundation on biomedical experiments and the latter has evolved from a lived human  experience of centuries. Alternative, which is also known as complementary medicine,  includes an array of systems ranging from scientific to folklore. It includes Yoga, acupuncture,  traditional Chinese medicine, and AYUSH. The AYUSH systems, which stands for Ayurveda,  Unani, Siddha, and Homeopathy, have an established conceptual framework – proven and  unproven – about the working of the normal human body, etiology of diseases and their therapy.  

Ayurveda, a tradition of India for over 5000 years, reached its zenith around 100 BC by which its earliest stalwarts had created a cogent system, which had a logical strong foundation, a  well-constructed edifice, and a demarcated boundary. Whatever fell beyond this boundary  was probably not considered Ayurveda. The authors, Charka, Susruta, Vagabhat and others compiled experience, gained over previous centuries, in well-defined texts like Charka  Samhita, Susruta Samhita, Ashtang Hridaya and others. Their intuition, observations, logic, and ethics set high standards for the pursuit of knowledge, which guided this tradition for a  long time. 

The treatises of Susruta and Charaka were translated into Chinese language in the 5th century  and into Arabic and Persian languages in the 8th century. The Arabic translation reached Europe  by the 12th century. The British showed some interest in Ayurvedic systems but after 1835, with  the passage of the English Education Act, they discouraged Ayurvedic and other native  systems and gave preference to practice of western medicine. For the past many centuries, the  system was not able to maintain original vigor and the knowledge withered or remained static.  

In recent years, with newfound pride in its legacy, Ayurveda has regained its vitality to  reclaim its rightful place. Many institutions have been working on different paths to reach a  common goal: seek the truth in ancient knowledge, preserve what is known and unravel the  unknown. After centuries of dormancy, multiple paths are reasserting the relevance of  Ayurveda. 

The path of the purists and preservationists:

The purists believe in the divine wisdom of  Ayurveda, which originated from Brahma who passed it to Prajapati who in turn handed it to  Atreya and so on. Among the Vedas, it is Atharva Veda, which describes diseases and therapy in a systemic manner, though there are references to diseases in the earlier Rig Veda. The purists follow the Ashtang (eight-fold) system of Vagabhat, which includes Kaya Chikitsa  (Internal medicine), Shalakya Tantra (Head, Eye and ENT), Shalya Tantra (Surgery), Agada  Tantra (Toxicology), Bhuta Vidya (Psychiatry), Kaumara Bhritya (Pediatrics), Rasayana  (Antiageing therapeutics) and Vajikarna (Fertility, aphrodisiacs). The classic practitioners  follow the ancient practices in letter and spirit, which they consider perfect and need no  modification.

Traditional practice:

The followers of this path are Ayurvedic doctors who get training from  government accredited Ayurvedic medical colleges. Their training includes curriculum like 

1. anatomy, physiology, and microbiology, which later culminates in learning Ayurvedic texts  from ancient masters like Vagabhat. They use traditional Ayurvedic methods and biochemical  tests and radiology to arrive at a diagnosis. Many traditional practitioners have no  compunction in using western medicines to treat their patients even if they are forbidden. 

Commercial:

In recent times people from all societies seem to have rediscovered the benefits  of plants and herbs in health and disease. Two reliable market reports estimate that the herbal  market size of the world could reach between 168 billion USD and 428 billion USD by 2026.  WHO estimates that approximately 3.5 billion people in developing countries use plant-based medicines. At present, half the medicines in the market have natural origin. 

Profit drives the followers of this path. The marketing campaigns make generous use of well meaning words like organic, natural, herbal, antioxidant, detox. Market compulsions lead to  claims that these products promote health, wellness, strength, cure diseases and are harmless  without side effects. Such claims may not be Illegal but are often unsubstantiated.  

Currently, India has a small share of the world market, partly because of poor R&D and  quality standards. For international acceptance, recourse to clever marketing is essential but  not sufficient. Integration with international markets would be possible if Ayurveda pursues  intellectually honest research through established scientific methods to establish its veracity. The seekers of truth in ancient times used analytic methods available then and in modern  times we should not be reluctant to use the tools of science available now. The integrated  R&D could extend to manufacturing to match international quality. This could yield  enormous economic benefits.

Public health:

Ayurveda has inherent strength in its philosophy to contribute vastly to public  health. Unfortunately, this strength remains underutilized. An Ayurvedic public health  system, with its holistic approach, could lead common folks to a healthier lifestyle. With its  development and investment, an effective Ayurvedic health system could lead many public  health functions: prevention of the preventable diseases, improving nutrition, promotion of  physical activity, Yoga, mental health, and rehabilitation of the disabled. A dedicated public  health system based on Ayurvedic principles will go a long way to reduce disease burden.

Advocacy:

Activists and believers have pursued this path to persuade the government to  become enablers of an AYUSH eco-system. Their efforts have succeeded in opening new  organizational structures, institutions, and funding for various avenues of growth. More needs  to be done in basic research, standardization of therapy, patent laws, consumer protection and  integrated education.

Integrative medicine:

Healthcare will flourish when we harmonize the biomedical system  with Ayurveda; for too long these two have been running on parallel and often antagonistic  tracks. It helps vested interests to keep the two systems in conflict; it is time to find synergies  between them. The results of such merger should be quantifiable, replicable, and verifiable.  Making the impact quantifiable avoids inscrutable jargon which is a part of intuitive claims. Two myths prevail about Ayurveda. One held by biomedical doctors, who decry Ayurveda as  quackery and the second perpetuated by Ayurvedic practitioners that their treatment has no  bad side effects. Both are wrong. Here are two true stories from real life to counter both myths. 

A close friend had severe vertigo; his head would swirl unless he lied down immobile. These  episodes affected his personal and professional life. He spent a few years in treatment from  many modern medicine doctors including one at a reputed academic center but got no relief.  Out of desperation, he went to a prominent Ayurvedic clinic and under their therapy he got  considerable relief.  

In contrast, another friend was treated by an Ayurvedic doctor for abdominal pain, which  worsened despite the caring diligence of the doctor. After many months, when she switched to  a modern medicine doctor, it was too late. She succumbed to her disease and died soon after,  partly due to her disease and partly due to toxicity of the herbal drugs. The implication of these stories is that modern medicine should discard its smug superiority  and Ayurveda should shed off its halo of holiness. None of them can claim to be a panacea.  

Doctors already in practice could be offered courses both in Ayurveda and modern medicine to enhance their skills.

Integration of the two systems could happen in the medical college or later at practitioner  level. Students enrolled in modern medical colleges could take a course in Ayurveda; those  who want to specialize could be offered advanced courses following MBBS. Doctors already in  practice could be offered courses both in Ayurveda and modern medicine to enhance their  skills. Over the long run, the two-track medical education of Ayurveda and modern  biomedical medicine could be integrated into a single track; synthesis of the two systems  could evolve into a modern Indian system for healthcare delivery. The consumer would  benefit if she were not faced with the dilemma of choice.

Biomedical model:

Last two centuries have seen marked advances in understanding health  and disease by studying the human body as a biological machine. Investigators of the biomedical  model have developed a molecular basis of understanding the normal and abnormal  functions of the human body in health and disease. New diagnostic technology has evolved in  tandem to understand what was mysterious before. Therapeutic knowledge has exploded in  this field of biomedical models so that humans now live longer and healthier than even before  in history.  

There are groups of investigators, who are diligently using modern tools to unravel the  ancient knowledge. Some excellent work has been published in scientific journals and can be  searched in medical knowledge data banks like PubMed and others. To globalize the  knowledge and products of Ayurveda, we should meet international standards of research and product approval. The current gold standard is publication is a high impact peer reviewed  journal and approval from the FDA, USA. A serious inquiry into the ancient may reveal  kernels of truth and some fallacies. We should be bold to discard the fallacies and welcome  the truth. 

Like many others in this field, our group, Atrimed (Named after sage Atreya, teacher of  Charaka and Susruta) has also been working on an integrated Ayurvedic-biomedical model. Since 2003 we have been investigating the molecular basis of ancient therapeutics. We  believe that plants, which have evolved for over 2 billion years, can inspire new drug discovery. Plants are factories of nature. Phytochemicals and secondary metabolites can lead to new  bioactive compounds. 

In the last two decades, Atrimed group has diligently built a library of all previously published  Phyto-molecules and established a repository of real extracts from plants mentioned in  Ayurveda. Atrimed also experimented in preserving endangered plant species in tissue  culture. The virtual and real library could possibly be one be the largest in the world.

Such research necessitates the use of trans disciplinary teams to use technology from many  labs. Some examples are recombinant technology to produce target protein; molecular  biology to study biological reactions; tissue culture to study the effect of investigational  molecules on living cells. Atrimed uses computational chemistry and a docking software to  study these phytochemicals and has developed a software to predict absorption, distribution,  metabolism, excretion, and toxicity. To understand the therapeutic value of nutrition we are  developing software to see the effect of food at molecular level, which may help in  understanding the poly-pharmacology of various Ayurvedic drugs. Atrimed has also succeeded in developing plant molecules with verifiable anti-viral activity both in lab and clinical setting. 

Atrimed has collaborated with many reputed institutions. Some of them are Rajiv Gandhi  Institute of Technology, Bangalore Bio-innovations Center, Rastriya Vidyalaya College of  Engineering, Nitte center for animal studies, Nitte Gulabi Shetty Memorial Institute of  Pharmaceutical Sciences, Institute of sciences Bhubaneshwar, Regional Center of  Biotechnology Faridabad. Our company Atrimed has been awarded by Biotechnology Industry Research Assistance Council (BIRAC) and recognized by many government and  private organizations. 

The work of the Atrimed group has led to development of over one hundred effective products,  which meet international standards of safety. Some products have been retested for safety in  European labs to ensure they are free from toxic metals and pesticides. Manufactured in C GMP or FDA approved facilities, some of the products have been registered with FDA. As a  result of high-quality work, Atrimed products are selling in India and many countries abroad. 

Regulators and consumers:

The recent Ayurvedic resurgence forms but a minuscule part of  the health and wellness universe. The private and public initiatives can expand only if  enabled by the government and accepted by the global consumer. From the regulatory  authorities in becoming enablers to people becoming informed consumers, all intermediary  stake holders need to participate in rejuvenating this tradition. The regulators could help evolve the market with a multi-pronged initiative, which would  include new laws for intellectual property, new integrated medical training, funding of  original research and controlling fake claims in marketing. 

The growth of Ayurveda also requires an informed consumer who is equipped to utilize Ayurvedic or modern medicine. As many diseases are self-limiting, either one may suffice but  the decision is critical when the disease demands an expert’s help for recovery. Ideally, the  treating physician would keep the patient’s best interest foremost and guide her towards the  best available treatment. But it gets muddled due to financial incentive the physician gets by  providing treatment. In both modern and AYUSH systems, the practitioners range from  altruistic to commercial, from competent to charlatans. Perhaps the ethics of ancient  physicians are as important as modern technology. Ethical partitioners and empowered  consumers probably provide are the best guardians for reinvigorating Ayurveda.  

In our euphoria of novel discoveries, the ancient wisdom has been,  unfortunately, relegated to an inferior status because of perceived low utility. But discarding  ancient wisdom of our inheritance may be inimical to achieve the target of a healthier and happier human life. The rejuvenation of Ayurveda needs a new impetus, which integrates the  traditional intuitive method with the analytical reductionist method of western science. The  tradition of Ayurveda deserves neither derision nor worship; it needs honest investigation to  establish its validity globally.

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We are in a state of distress. Trapped in our houses, not knowing what time of the day it is and wondering when will this suffering end. Staying in all day, working from home in pyjamas, binge-watching our favourite movies and TV shows and having all that we need to be delivered at our doorstep; surely was a dream for some people in the early days of the pandemic. It’s different now. Things have gotten monotonous and all that once appeared euphoric has become daunting. Most necessarily, the freedom to go outside that kept us moving is not there anymore. This might not appear as serious a threat as it is, and I wish to address the gravity of this major lifestyle change though this article.

“We aren’t living normally anymore and above all have adopted a more casual approach to life.”

Reality Check

A usual day for an average person has regularity to it. One thing is followed by another and that pattern elicits uniformity. When this is repeated day after day, our biological clock or circadian rhythm gets synchronised. There are also times when the release of hormones in our bodies result in specific desires, much like there are codes and algorithms in computers for particular actions. Leptin, for example, diminishes hunger. 

Sadly, we aren’t living normally anymore and above all have adopted a more casual approach to life. Sleeping when we want, snacking when we feel like it and procrastinating for most of the day. This has taken a toll on not just our habit of doing regular chores but has specially derailed our willingness to be more physically active. Now, this can have some serious consequences as Jeffrey A Woods and colleagues said ‘humans evolved as physically active animals and regular physical activity is in our genes’.

“Many studies have shown that physical inactivity exposes our bodies to life-threatening diseases.”

Thinking of sitting on your bottom all day in one place until your legs turn to jelly? Well, I would recommend otherwise. Many studies have shown that physical inactivity exposes our bodies to life-threatening diseases. And if that doesn’t scare you, do remember that COVID-19 is better off in bodies that are preoccupied fighting other illnesses. Also, bodies that fail to fight the coronavirus require ventilator support, where the less efficient respiratory system is artificially supported to maintain the exchange of respiratory gases. This life-saving intervention has an unavoidable downside; weakening of the respiratory muscles or ventilator-induced diaphragm dysfunction (VIDD). The reason for mentioning this is because it separately inhibits the weaning of patients from the ventilator, and contributes to a substantial number of deaths. Surprisingly, studies have shown that endurance training for as few as 10 consecutive days can result in protection against the weakening of respiratory muscles and VIDD. This not only reduces the chances of adverse events but can also possibly prevent the worsening of preliminary covid symptoms that usually require medical assistance. 

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Asking about if obesity is hereditary? Then, genes aren’t the most worrisome risk of obesity. An individual’s upbringing can be, the way the family raises, the daily food intake, importance placed on physical activity and how a person would take their behaviour model, are the bigger influences on likelihood of obesity than genes. Health is not valued till sickness comes, true isn’t? Obesity is not because it runs in the family!! It is because no one runs in the family!!!

In 2018, a study revealed that 170 children and young people have rotten teeth removed every day, undergoing general anaesthesia. That’s an unpleasant operation that is completely avoidable; we have got a lot of evidence to show that the main cause is excessive sugar. There are also links with type 2 diabetes, usually chronic disease seen in adults, but we are seeing more and more under the age of 25 these days.

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Previously, studies of this kind have analyzed trends in body mass index (BMI), but not height and weight separately; this study is the first to disentangle the changes behind increasing BMI inequalities over time.

Read also: Does Yoga and Chanting of Prayers Provide Serenity

Between 1953 to 2015, the difference in children’s BMI levels between the most and the least disadvantaged children has expanded, however, the difference in children’s height has narrowed, and fewer disadvantaged children are now of short stature.

Authors of the study, published in the Lancet Public Health Journal, say that these trends highlight the powerful influence that the obesogenic environment has had on socioeconomically disadvantaged children, with and the failure of decades of previous policies to prevent obesity and related socioeconomic inequalities.

“Our findings illustrate a need for new effective policies to reduce obesity and its socioeconomic inequality in children in the UK – previous policies have not been adequate, and existing policies are unlikely to be either. Without effective interventions, childhood BMI inequalities are likely to widen further throughout adulthood, leading to decades of adverse health and economic consequences,” says the lead author Dr. David Bann, UCL, UK.

“Our results illustrate a need for strong additional legislative changes that focus on societal factors and the food industry, rather than individuals or families. Bold action is needed, such as creating further incentives for food manufacturers to reduce sugar and fat content in food and drinks, reduce the advertising of unhealthy foods to children and families, and incentivize the sale of healthier alternatives. The Soft Drinks Industrial Levy is a positive but likely very limited step in the right direction”

The study included data for children born in England, Scotland and Wales from four longitudinal birth cohort studies beginning in 1946, 1958, 1970 and 2001. In the paper, 22,500 children were assessed at the age of 7 years, 34,873 were assessed at the age of 11, and 26,128 were assessed at the age of 15.

Between the ages of 7, 11 and 15 years, the children’s height and weight were measured, and BMI was calculated. The child’s father’s occupation was used as a marker of their socioeconomic position, and the association between socioeconomic position and weight was also analyzed from childhood and adolescence.

On average, the 2001 cohort was taller, heavier and had a higher BMI than the earlier born cohorts.

In all cohorts, the most disadvantaged children tended to be shorter than the least disadvantaged children. However, the difference narrowed over time – with the most disadvantaged 7-year olds being 3.9cm shorter than the least disadvantaged children in the 1946 cohort, whereas the difference in children in the 2001 cohort was 1.2cm.

At the same time, differences in weight reversed, with the lower socioeconomic position being associated with lower childhood and adolescent weight in the 1946, 1958 and 1970 cohorts, but with higher weight in the 2001 cohort. For example, the most disadvantaged 11-year olds weighed 2kg less than the least disadvantaged children in the 1946 cohort, however in the 2001 cohort, the most disadvantaged 11-year olds weighed 2.1kg more than the least disadvantaged children.

As a result of the weight and height changes, BMI inequalities were larger and appeared earlier in childhood in the 2001 cohort than in the earlier-born cohorts. In the 2001 cohort, the most disadvantaged 7-year olds had a BMI that was 0.5 kg/m2 greater than the least disadvantaged children.

Inequalities generally widened with age. By the age of 15 years, BMI inequalities were present across all cohorts except the 1946 cohort and were largest in the 2001 cohort (1.4 kg/m2 difference between the most and least disadvantaged teenagers, compared with a difference of 0.4kg/ m2 and 0.6 kg/m2 for the 1958 and 1970 cohorts, respectively).

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Explaining the differences in childhood height, weight and BMI since the post-war period, the authors point to the considerable changes to diets and physical activity levels in Britain.

These include the end of wartime rationing in 1954 when diets typically included higher consumption of vegetables, and lower consumption of sugar and soft drinks. Since that time, the food environment has become increasingly obesogenic, and society has become more unequal, which may have particularly impacted on the access to healthy foods among socially disadvantaged families, resulting in increased childhood BMI among these groups. In addition, inequalities in adult BMI emerged in the 1980s and may have contributed to childhood BMI changes, as parents’ and children’s BMI are associated.

The authors note some limitations, including that most children enrolled were white, so the findings cannot be generalized to all ethnic groups in Britain. They also note that dropout rates were higher in more disadvantaged children, which could result in BMI inequalities being under or overestimated.

As BMI does not account for the level of fat, it may be an inexact measure of obesity and could have led to healthy children being miscategorized as overweight or obese. Lastly, the father’s occupation is only one aspect of the socioeconomic position, although the results remained the same when repeated using the mother’s education level.

Informatively, this study was funded by Cohorts and Longitudinal Studies Enhancement Resources’ (CLOSER), a collaborative research programme funded by the UK Economic and Social Research Council, Medical Research Council and based at the UCL Institute of Education and was additionally supported by the Academy of Medical Sciences/the Wellcome Trust. It was conducted by researchers from UCL and Loughborough University.

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School-based screening of 104,105 children studying in 138 private schools has revealed some alarming trends in school students in Bengaluru. The study was conducted by AddressHealth, the provider of health services in schools for children in India. The survey data was compiled over the current academic year and revealed a significant degree of malnutrition (both over and undernutrition) among children – with 9.2% of children being obese and another 13.7% children falling into the overweight category (overnutrition) while about 8.5% of them are too thin for their age (undernutrition).

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Apart from this, 28.6% of school children have dental caries (cavities) while 15.1% have newly detected/ worsening vision problems. In addition, more than 200 children had previously undetected cardiac murmurs, and 70 children had previously undetected hearing defects. Commenting on the survey results Dr. Anand Lakshman, Founder and CEO, AddressHealth, said, “Children are increasingly vulnerable due to a variety of lifestyle. And environmental factors such as the proliferation of fast food options, lack of physical activity, too much screen time etc.

We believe Contracting lifestyle disease in adulthood, reveals a recent study By InnoHealth Editorial Team 40 Volume 3 | Issue 3 | July-September 2018 Key findings of the survey :

• About 10% of primary school children are obese. Further 13% of children overweight and 9.4% of those in middle and secondary school are too thin;
• Vision problems are more common among children in the primary and secondary age group with 1 in 7 and 1 in 5 children affected, respectively;
• Dental caries has emerged as the most neglected chronic condition among children; and
• Nearly 8% of children have clinical signs of anemia

Schools and parents/guardians should place adequate emphasis on children’s health and well-being. Beyond the usual vaccines and episodes of sickness, failing which non-communicable diseases will only become more common in the younger generation. The times are changing, and new age problems need to be addressed proactively and continuously. The data from our mental health program also suggests a moderate risk of mental health conditions amongst school children such as emotional difficulties, behavioral issues and lack of social skills”.

“Schools are not just centers for imparting formal education but also institutions that influence values, beliefs and importantly practices. A healthy lifestyle including hygiene habits must be inculcated during childhood. These positive behaviors will last through to adulthood and for the rest of a person’s life. Children are naturally inquisitive and keen learners. They can thus become both the beneficiaries and the agents of change in the family,” added Dr. Lakshman.

AddressHealth has conducted surveys in 177 schools covering 1,26,467 children across 4 Indian cities including Bengaluru, and data points to similar trends across cities with a high likelihood of chronic diseases in adulthood.

The number of children covered by the surveys over the last 12 months. It includes 1,04,105 children in Bengaluru, 652 in Delhi, 18,422 in Hyderabad, and 3,288 in Pune. The prevalence of various conditions across these four cities is as follows: obese as per BMI for age standards (8.8%), over-weight but not obese (12.6%), low BMI (8.5%), risk of lifestyle diseases [Waist/Height Ratio>0.5] (14.6%), vision problems (14.6%), and dental caries (29.7%). About 219 and 9101 children are at risk of potential heart defects and clinical anemia, respectively.

Obesity is seen across income groups. But rising rapidly in the schools catering to higher income groups and primary and secondary school children. There is an increasing trend of the risk of lifestyle disease, due to reduced physical activity, which is reflected in the significant percentage of children with a higher than recommended waist-to-height ratio.

AddressHealth’s school health services are designed by a team of pediatricians, public health experts, child psychiatrists, psychologists, nutritionists and other health professionals. The services include Annual Health check-ups for children; Medical Room / Tele-infirmary; School Emotional/Mental Wellbeing Services (Nurturing Schools Program); and Health Education with Workbooks (Standard 1st to 8th). Currently AddressHealth’s services encompass ~ 200,000 children in over 200 schools in Bengaluru, Delhi NCR, Hyderabad & Pune The AddressHealth School Health Program is based on WHO guidelines for schools.

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