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Your New Year's Health Resolution for 2020

InnoHEALTH Magazine — Mon, 06 Jan 2020 06:38:31 +0000

Every new year people think that this year they will leave alcohol or smoking or join gym or delete fast food from their diet and many other things. But the main problem is to keep on those resolutions, especially when you have to keep a healthy resolution because it requires more strictness to follow.

One can come up with any resolution, the main thing is that you have to stick to your health resolution. So, here we are at InnoHEALTH Magazine to help you with your new year health resolution.

Here are some 10 health resolutions which you can follow in 2020 to make this year more joyful and healthy:

1. Eat more healthy food

Yes, this can be on your 2020 resolution list to stay healthy. You can start by adding healthy food items to your meal and removing too much fast food from your diet. This will help you a lot to increase your health and if you are fat or skinny by any chance then you can even come up with a diet plan to maintain your body shape.

And it is pretty easy to understand that healthy food provides good nutrients, vitamins, and minerals to your body which keeps you energetic whereas fast food just introduce your body too bad fat and unhealthy substances.

Also Read: Foods that Keep You Warm in Winter

2. Resolute to leave a bad habit

This can be a hard one because bad habits are often very hard to leave, more reason why you should resolute to leave a bad habit this new year. This can be a great step towards your health if you leave a bad habit like drinking too much alcohol or smoking or eating too much unhealthy food or any such habit which causes harm to your health. This resolution surely will test your caliber of control over your body and willpower but if you succeed then this will result in a considerable change in your good health and better lifestyle.

Also Read: Super Foods For Your Diet This Winter

3. 30 minutes daily walk

If you are too busy to join a gym or to follow an exercise plan then the best thing you can do is take a 30-minute walk in a day which will help you a lot to stay healthy. It may not sound like a big deal to take a 30 min walk but it affects your body in a good way by increasing your body activity and heart rate. It will also help your lower muscles to be in shape and habitual of walking long. This will help you improve your digestion.

Also Read: Food for thought

4. Stay away from social media

One reason for bad health in today’s world is using technology too much. We use to give a lot of our important time to social media. Yes, social media can help you to stay up to date but nowadays everyone is addicted to social media which is as bad as the addiction of alcohol or smoking. Continuous use of phones causes damage to your eyes. So, you should make a resolution this year to stay away from social media.

Also Read: Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes

5. Take proper sleep

Taking proper sleep is directly related to your health. In the past few years, we have developed a new habit of going to bed late. We used to do different things at that time that we should be giving to our sleep which is a big reason for health issues. The human body requires a good sleep to work properly and sleep is the time when our body heals itself. So, giving your body a proper sleep can increase your health and will also make you feel refreshed. Dedicating a certain hour to your body for sleep is a good resolution to make this year.

Also Read: Can Millets Be the Answer to India’s Nutritional Problems?

6. A full body checkup

Even if you are working just fine you should still arrange an appointment for a full body checkup. This will help you not only to keep a track of your health records but also to make sure that you are not in danger with any secret illness or disease. This will also help you to clear any ill thoughts about your health and also make you feel relieved that you are just fine and have nothing to worry about.

Also Read: Healthy Lives: Everyone, Everywhere

7. Daily exercise

It is common fact that daily exercise is very important and beneficial for health because exercise helps you to maintain your health in many ways like

controlling your weight
reducing risk of heart disease
burning RFM(reserve food material) in your body
Improving your mental health and mood
Increases your physical abilities
maintains your body mass index

and many more things. This is not an easy resolution to follow but this is the most effective one and this year for a change and for your better health make this resolution.
Also Read: Regular consumption of fruits cuts death risk

8. Create a timetable

One of the most common resolutions many people come up with is to create a time table for their daily activities. Creating a timetable means organizing your task and giving each task a specific time which will help you to keep track on your health activities and never forget any of your exercise routine. Following a time table also helps you to improve your mental health and makes you more punctual and responsible. Start with making a task book or by creating a timetable for just a day and follow it, by completing small tasks you will develop a sense of achievement. Creating and following a timetable is a good resolution to follow.

Also Read: Global nutrition needs swift efforts

9. Plan outdoor activities

Committing with an outdoor activity can help you recreating your present lifestyle and improves your mental, physical, social and intellectual skills. Those who spend more time in outdoor activities become happier and tend to learn new skills. It helps to boost your creativity. You have many different things and experiences to explore when you choose to go for an outdoor activity. You can choose any activity like climbing, river rafting, playing football out of unlimited options. So, make sure you plan at least one outdoor activity this year.

Also Read: Carb reality: The truth about carbs – Are they evil or essential?

10. Commitment towards your resolution

One of the best health resolutions is to keep committed to your resolution that you have made for your health because many people come up with different kinds of health resolutions every year but are failed to follow because of some reasons. So, you can make a resolution to stay committed to your resolution. Whenever you feel that you may leave your health resolution make sure you remember this resolution, which is to stay committed to your health resolution. This is the most important resolution to follow this new year to complete your health resolution.

Also Read: 10 EXERCISES THAT YOU CAN DO AT HOME

Every year almost 45% of the people make some kind of health resolution, but only 3% of them are able to achieve their goals rest of the people abandon their resolution. So, the most important thing is to follow and complete your resolution.
Happy and Healthy New Year

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Study : Long Term Impact of Stroke

InnoHEALTH Magazine — Mon, 26 Nov 2018 09:36:42 +0000

A new study looks at what problems affect people most after a stroke and it provides a broader picture than what some may usually expect to see.

Stroke affects more than just physical functioning, according to a study recently published in Neurology, the medical journal of the American Academy of Neurology.

“People who have an only mild disability can often have ‘hidden’ problems that can really affect their quality of life,” said study author Irene L. Katzan, MD, MS, of the Cleveland Clinic in Ohio and a member of the American Academy of Neurology.

“And for people with more disability, what bothers them the most? Problems with sleep? Depression? Fatigue? Not many studies have asked people how they feel about these problems, and we doctors have often focused just on physical disability or whether they have another stroke.”

The study involved 1,195 people who had an ischemic stroke or a stroke where blood flow to part of the brain is blocked. They were asked questions about their physical functioning, fatigue, anxiety, sleep problems, thinking skills such as planning and organizing, how much their pain affects other aspects of their life and their satisfaction with their current social roles and activities. Participants took the questionnaires an average of 100 days after their stroke, and about a quarter of the participants needed help from a family member to fill out the questionnaires. Researchers also measured their level of disability.

The people with stroke had scores that were considerably worse than those in the general population in every area except sleep and depression. Not surprisingly, the area where the people with stroke were most affected was physical functioning, where 63 percent had scores considered meaningfully worse than those of the general population, with an average score of 59, where a score of 50 is considered the population average.

On the question about whether they were satisfied with their social roles and activities, 58 percent of people with stroke had scores meaningfully worse than those of the general population.

“People may benefit from social support programs and previous studies have shown a benefit from efforts to improve the social participation of people with stroke, especially exercise programs,” said Katzan.

The thinking skills of people with stroke in executive functions, or planning and organizing, were also affected, with 46 percent having scores that were meaningfully worse than the population average.

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“The social participation and executive functioning skills are areas that have not received a lot of attention in stroke rehabilitation,” Katzan said. “We need to better understand how these areas affect people’s well-being and determine strategies to help optimize their functioning.”

Limitations of the study include that the questionnaires did not ask about other problems that can occur after stroke, such as communication issues.

Also, the study participants had milder strokes on average than people with stroke overall and the average age of participants was 62, which is lower than the average age of 69 for people with stroke overall.

Informatively, American Academy of Neurology is the world’s largest association of neurologists and neuroscience professionals, with 34,000 members. AAN is dedicated to promoting the highest quality patient-centered neurologic care. A neurologist is a doctor with specialized training in diagnosing, treating and managing disorders of the brain and nervous system such as Alzheimer’s disease, stroke, migraine, multiple sclerosis, concussion, Parkinson’s disease, and epilepsy.

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CALORIE INTAKE FOR YOUR BODY TYPE

InnoHEALTH Magazine — Mon, 04 Dec 2017 10:41:20 +0000

For some people, the word “calories” brings about emotions of dread and fear. For others, it’s a place to call home, where they feel all warm and fuzzy. And yet for others, “calories” connotes a way to salvation and better health.

Well, for these 3 main types of people ([1] an ideal-weight person who fears getting fat, [2] an obese person who denies himself the freedom of getting thinner, and [3] a dangerously thin person who needs to put some meat on himself), there’s hope. And guessing 99.9% of you out there, fall somewhere in these categories, I suggest you keep reading if you’d like to free yourself of that potentially vicious word forever.

Survival of the fittest

No matter who you are or what kind of body type you have, there is one definite rule in this universe: you’ll come out on top only if you’re physically and mentally fit. From basics like getting that attention that you have always been seeking, or emanating a strong leadership presence during your presentation, it’s all about how you look and how you project yourself.

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The skinny

For the person who is extremely thin (i.e., your bones are protruding on some parts of your body), it’s more a problem of eating the basics for survival. These types need to carefully plan their daily meals in order to ingest the perfect ratio of fat:protein:carbs (30:40:30). 30% of the calories they ingest needs to be fat and carbohydrates, while 40% needs to be protein.

This, coupled with moderate exercise, will help pack on some pounds gradually. People in this type of category need to change the way they view food. Food is not the enemy; it can be your friend. Actually, it can be your savior. Without basic sustenance from vitamins, minerals, fats, carbs, and proteins, the body will self-destruct.

The ideal weight person

For the person who is already at his ideal weight, it’s more a problem of mental image and fear. They are usually so afraid of becoming fat that they deny themselves the smallest pleasures like a nice cold ice-cream cone on a hot summer’s day.

Fitness buffs who are in top shape burn themselves out by exercising too much and not letting their bodies recuperate. They harbor this fear (whether consciously or unconsciously) that they’ll go over their ideal 10% body fat limit, and become the next Guinness World Record holder for the heaviest guy alive. Since these types are already hitting the gym 6 times a week and eating sensibly, the only thing they should change is their mental reasoning. Pushing the body too much too fast is never a good thing.

The overweight

Finally, for the person who is obese (i.e., you can’t see your own feet while standing straight and looking down at the floor), it’s a matter of eating too much and exercising very little — if at all. This is when the calories start piling up and everything you eat gets stored as fat (yes, even protein and carbs).

Following the aforementioned fat:protein:carbs ratio helps, but you also need to exercise at least 4 times a week for 45 minutes, doing a lot of cardio and aerobics in order to melt away those love handles and that large bottom.

Height	Small Frame (Calories)	Medium Frame (Calories)	Large Frame (Calories)
5’5”	1518-1898	1620-2025	1744-2180
5’6”	1567-1959	1668-2085	1793-2242
5’7”	1618-2023	1718-2147	1845-2306
5’8”	1671-2089	1768-2210	1897-2372
5’9”	1726-2157	1820-2275	1952-2440
5’10”	1783-2228	1873-2341	2008-2510
5’11”	1842-2302	1927-2409	2065-2582
6’0”	1903-2378	1982-2478	2124-2655

How to decrease your calorie intake

Eat a variety of foods that are low in calories but high in nutrients; check the Nutrition Facts Label on the foods you buy.
Eat less fat and fewer high-fat foods.
Eat smaller portions and limit second helpings of foods high in fat and calories.
Eat more vegetables and fruits without fats and sugars added in preparation or at the table.
Eat pasta, rice, breads, and cereals without fats and sugars added in preparation or at the table.
Eat less sugar and fewer sweets like candy, cookies, cakes, and soda.
Drink less or no alcohol.

How to increase your calorie intake

Eat a variety of foods that have a lot of nutrients, but also a lot of protein and fat (always keeping in mind the 40:30 — protein:fat — ratio).
Eat a bit more foods high in protein, such as egg whites and meats.
Eat a lot of vegetables for regulating your digestion.
Eat grains and beans.
Eat sensible amounts of food at mealtimes. Do not deny yourself normal portions.
Be careful about binge eating. Do not overdo it, then feel guilty and regurgitate everything later on. Not only is this unhealthy for your body, but also for your mind.

Want to write for InnoHEALTH? send us your article at magazine@innovatiocuris.com

Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – http://amzn.to/2B2UMLw

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WHAT IS AROMATHERAPY?

InnoHEALTH Magazine — Tue, 10 Oct 2017 09:13:53 +0000

The world is smelling a new reality and enjoying the benefits of sweet smell for a better health and well-being. Officially accepted and identified as Aromatherapy, it’s dating back to Veda times with original Hindu scriptures elaborately mentioning this method for lasting health benefits. The same has also been unearthed in other parts of the world and is getting widely accepted by people and the health industry as such.
Aromatherapy is the practice of using the natural oils extracted from flowers, bark, stems, leaves, roots or other parts of a plant to enhance psychological and physical well-being.
The inhaled aroma from these “essential” oils is widely believed to stimulate brain function. Essential oils can also be absorbed through the skin, where they travel through the bloodstream and can promote whole-body healing.
A form of alternative medicine, aromatherapy is gaining momentum. It is used for a variety of applications, including pain relief, mood enhancement and increased cognitive function.
There are a wide number of essential oils available, each with its own healing properties.
Aromatherapy is the practice of using the natural oils extracted from flowers, bark, stems, leaves, roots or other parts of a plant to enhance psychological and physical well-being.
Aromatherapy is the practice of using volatile plant oils, including essential oils, for psychological and physical well-being.
Essential oils, the pure essence of a plant, have been found to provide both psychological and physical benefits when used correctly and safely. The Essential Oil Profiles area details over 90 essential oils. Absolutes, CO2s and Hydrosols are also commonly utilised in aromatherapy. Although essential oils, CO2 extracts and absolutes are distilled by different methods, the term essential oil is sometimes used as a blanket term to include all natural, aromatic, volatile, plant oils including CO2s and absolutes.
In addition to essential oils, aromatherapy encourages the use of other complementary natural ingredients including cold pressed vegetable oils, jojoba (a liquid wax), hydrosols, herbs, milk powders, sea salts, sugars (an exfoliant), clays and muds.
Products that include synthetic ingredients are frowned upon in holistic aromatherapy. It is important to note that perfume oils also known as fragrance oils (and usually listed as “fragrance” on an ingredient label) are not the same as essential oils. Fragrance oils and perfume oils contain synthetic chemicals and do not provide the therapeutic benefits of essential oils.
Buyer Beware: Authorities do not regulate the use of the word aromatherapy on product packaging, labeling or in product advertising, so any product can be marketed as a product suitable for aromatherapy. There are quite a few products on the market that contain unnatural ingredients including fragrance oils and claim to be aromatherapeutic. It’s important to look at the ingredient label when seeking true aromatherapy products.
Also, use caution with marketing claims that state a product is “Made With Essential Oils” or “Made With Natural Ingredients.” Claims like these do not state that the product is only made with the ingredient(s) specified. Such products may contain heavy proportions of synthetic fragrance oils and only contain a minute quantity of essential oil to simply be able to profess the “Made With Essential Oils” claim.
Don’t let false marketing hype scare you away from the benefits of holistic aromatherapy. By exploring on the web, you can learn how to safely use just a few essential oils and start gaining the benefits of aromatherapy. If you realize you hold an even deeper interest, you can learn to make your own products and control the exact ingredients included in your own personal aromatherapy products.
The Benefit of Inhaling Essential Oils
Essential oils that are inhaled into the lungs offer both psychological and physical benefits. Not only does the aroma of the natural essential oil stimulate the brain to trigger a reaction, but when inhaled into the lungs, the natural constituents (naturally occurring chemicals) can supply therapeutic benefit. Diffusing eucalyptus essential oil to help ease congestion is a prominent example.
If not done correctly and safely, however, the use of essential oils can have severe consequences.
The Benefit of Topical Application

Essential oils that are applied to the skin can be absorbed into the bloodstream. The constituents of essential oils can aid in health, beauty and hygiene conditions. Since essential oils are so powerful and concentrated, they should never be applied to the skin in their undiluted form. To apply essential oils to the skin, essential oils are typically diluted into a carrier such as a cold pressed vegetable oil, also known as a carrier oil. Common carrier oils include sweet almond oil, apricot kernel oil and grape seed oil.

Other Benefits

In addition to therapeutic benefit at the emotional and physical level, essential oils are helpful in other applications. Essential oils can be used in household and laundry cleaners. Some oils act as a natural insect repellent and pesticide. You may recall using citronella candles during the summer to keep mosquitoes away. Citronella essential oil is the ingredient in the candles that is responsible for repelling the mosquitoes.

Essential Oil Blends

Essential oils can be blended together to create appealing and complex aromas. Essential oils can also be blended for a specific therapeutic application. Essential oils that are carefully blended with a specific therapeutic purpose in mind may be referred to as an essential oil synergy. A synergistic essential oil blend is considered to be greater in total action than each oil working independently.

Want to write for InnoHEALTH? send us your article at magazine@innovatiocuris.com

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Read all the issues of InnoHEALTH magazine:
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – https://goo.gl/iWAwN2
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – https://goo.gl/4GGMJz
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – https://goo.gl/DEyKnw
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – https://goo.gl/Nv3eev
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – https://goo.gl/MCVjd6

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Stay update about IC by visiting: www.innovatiocuris.com

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SWEET SMELL OF HEALTH AND WELL BEING

InnoHEALTH Magazine — Tue, 10 Oct 2017 07:31:49 +0000

Not all ready-made aromatherapy products labeled with the word aromatherapy are pure and natural. Products that contain artificial ingredients do not provide true aromatherapy benefits. At worst, they provide no benefit or be harmful. At best, they provide only a fraction of the benefit that natural products supply. Buyers seeking true aromatherapy products must look at the ingredient label to ensure that the product does not contain fragrance oils or unpure (chemical) components. A general rule-of-thumb is to be wary of products that do not list their ingredients and those that do not boast of having pure essential oils (look for products that contain pure essential oils on their ingredient list and avoid those that have words like fragrance). A note, however, is that some sellers of good-quality aromatherapy blends do not list their ingredients because they are worried that others may copy their creation. By asking the seller more about the blend, and listening to how they respond, you should have a better idea about the quality of the blend being sold. Good suppliers should be happy to provide you with a list of the ingredients. They understand that some individuals must avoid particular oils due to health problems.

Can aromatherapy cure my major illness or psychological problem?

If you expect that aromatherapy alone will cure a major illness or permanently “cure” “stress,” you will likely be in for a disappointment. But if you develop a realistic mindset and expect that aromatherapy may help with a physical condition, may help with symptoms, may effect your mood, or help alleviate or temporarily eliminate stress or other psychological factors, you should be delighted with the overall results that you experience by incorporating aromatherapy into your lifestyle.

Holistic aromatherapy is a complementary alternative health modality. Aromatherapy is not intended to replace standard medical care, but is meant to complement it. In some cases, under the guidance of a qualified practitioner, aromatherapy can offer an alternative choice to taking prescription or over-the-counter drugs.
Aromatherapy can offer practical benefit for a variety of common ailments or symptoms such as assisting with cuts, wounds, bruises, inflammation, arthritis, muscle stiffness, indigestion, acne, skincare, hair care, hygiene, PMS, menstruation, and for providing mental and emotional assistance with such issues as stress, fatigue, anxiety, insomnia, fear and enhancing concentration.

Aromatherapy does have valid and extraordinary uses. It can improve one’s lifestyle tremendously, especially if you take the time to become educated about each essential oil, its chemistry, safety and applications. But, as with anything in life, sensibility comes into play. Do not fall prey to any claims that aromatherapy can cure major illnesses or can cause miracles to happen. Aromatherapy can be play a beneficial role in assisting with illnesses, but it should not be depended upon as a cure.

How to Buy Essential Oils
Tips that can help you select vendors of pure, high quality essential oils:

When shopping for essential oils, watch out for words such as “fragrance oil,” “nature identical oil,” or “perfume oil.” These words indicate that what you see is not a pure, single essential oil.

Watch out for vendors that sell each of their “essential oils” for the same price. This doesn’t guarantee that the oils are not pure or of good quality, but it really does scream of concern. Generally speaking, Neroli, Jasmine and Rose, for instance, should cost a lot more than Geranium and Ylang Ylang and anyone reputable in selling essential oils should realise that and should be aware that selling all oils for the same price is a red flag to knowledgeable consumers. A good quality Patchouli usually costs more than Eucalyptus. The basic, common citrus oils including Sweet Orange oils are some of the least expensive oils.

Avoid buying oils from retailers/suppliers that don’t provide the essential oil’s botanical (Latin name), country of origin or method of extraction. For instance, there are multiple varieties of Bay, Cedarwood, Chamomile, Eucalyptus, and so on. Each offers different therapeutic properties.

Organic oils are typically superior to non-organic oils.

Be cautious about purchasing oils from traveling vendors that set up shop at street fairs, farmer’s markets, craft shows, festivals or other limited-time events. Some traveling vendors at these events may know their customers have no recourse against them after the event is over.

Safety Measures

Essential oils should never be used undiluted on the skin. There are instances when experienced aromatherapy users and practitioners make exceptions to this precaution, but only once significant essential oil knowledge is gained should you ever attempt to apply an undiluted oil on the skin. Lavender and tea tree are listed by a large number of aromatherapy sources as being oils that can be used undiluted. Undiluted use of lavender and tea tree, however, should be discouraged as severe sensitivity still could occur in some individuals. Again, the safest rule of thumb is to never use any essential oil undiluted.

Some oils can cause sensitization or allergic reactions in some individuals. When using a new oil topically for the first time, do a skin patch test on a small area of skin — it’s easy.

Some essential oils are phototoxic and can cause irritation, inflammation, blistering, redness and/or burning when exposed to UVA rays. For more information, learn about phototoxicity and phototoxic essential oils.

Some essential oils should be avoided during pregnancy or by those with asthma, epilepsy, or with other health conditions. Be sure to research/review the safety precautions associated with each essential oil that you use.

Less Is More

When using essential oils, use the smallest amount of essential oilthat will get the job done. If 1-2 drops are called for, for example, don’t use more than that. Essential oils are very concentrated. (As a sidenote, some companies or their representatives may suggest that you use as much as you want — it’s in their best interest that you go through your oils faster so you then need to reorder more frequently. Generally speaking, it takes a lot of plant material (i.e. flower petals, leaves, needles, bark, wood, root, etc.) to obtain the botanical’s essential oil by steam distillation. It’s wasteful to use more essential oil than is needed for your particular application.)

Not all essential oils are suitable for use in aromatherapy. Wormwood, pennyroyal, onion, camphor, horseradish, wintergreen, rue, bitter almond and sassafras are examples of some of the essential oils that should only be used by qualified aromatherapy practitioners, if ever at all.

Never let children use essential oils without the presence of an adult knowledgeable about their use. Most essential oils smell wonderful and many essential oils such as citrus oils can smell like they are “yummy” and safe to drink. ALWAYS keep your essential oils away from children. Treat the oils like medicines that are poison in unknowing hands.

Essential oils should not be taken internally without guidance by a qualified practitioner or until you have gained adequate knowledge and understanding of the risks and safe internal applications and dosages.Even though essential oils are cold pressed or steam distilled from a range of citrus and common spices like Lemons, Oranges, Grapefruits, Allspice, Basil, Black Pepper, Cinnamon, Clove, Fennel, Ginger, Rosemary and a number of other botanicals that are routinely ingested without the need for precautionary usage info, essential oils are highly concentrated and should not be ingested without thorough understanding of appropriate usage and risks for each oil. For more information, read Internal Use of Essential Oils.

Essential oils are flammable. Keep them out of the way of fire hazards.

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