Losing even modest amounts of weight (5-10% of body weight) offers advantages in regard to health. It serves to:
Lower BP (high blood pressure)
Reduce risk of cardiovascular disease (heart attack) and stroke
Improve glucose control in diabetes
Improve osteoarthritis and sleep apnea
Lower the risk of cancer
Consuming fewer calories: Crash diets are not advisable as they cut so many calories and nutrients that they can cause adverse effects like vitamin and other nutritional deficiencies
Include vegetables and fruit in the diet
Choose healthy foods like grams, beans, fish, low fat dairy products and lean meats
Eat a variety of healthy foods to avoid diet boredom
45-65 % of total daily calories should come from high fiber food sources like whole grains, bran, rice, oats etc..
Cut back on sweets, table sugar and other sweeteners
Limit intake of fruit juices (whole fruit is more nutritious)
Watch portion sizes: especially when eating out as many restaurants serve oversized portions
Cut down on sugary aerated drinks that are filled with large amount of worthless calories
Role Of Physical Activity
Engage in at least 30 mins of moderate intensity physical activity (like brisk walking) on most, preferably all days of the week
Take a walk instead of watching TV
Eat meals and snacks at a table & not in front of the TV or computer
Take simple measures like: use stairs instead of lift. Park car further away from the workplace and walk remainder distance
Stress in Children
Stress is part & parcel of life, a normal feeling that everybody feels from time to time. A certain amount of stress can be helpful as it motivates us. Stress becomes bad when it interferes with daily activities, relationships, physical and mental health. Contrary to belief even very young children can experience stress. So how is a parent to know that their child is stressed out
Why do children feel stress?
Many children may have to cope with divorce, constant changes in schools, conflict within the family, peer pressure and sometimes even violence in their homes or communities.
The impact of a stressful event depends on the child's maturity, nature, personality and style of coping. They may have difficulty expressing their feelings. Instead of saying I feel overwhelmed they might say my stomach hurts or my head hurts. Some children may cry, become aggressive, irritable, and talk back, show anger problems, decreased appetite, nightmares, clinginess or whining.
What can parents do?
Parents play a valuable role in trying to keep the harmful effects of stress ta a minimum
Make sure the child gets enough rest
Parents should monitor their own stress levels. They need to be particularly aware when their own stress levels contribute to marital conflict.
Frequent fighting between parents is unsettling for children
Ensure good communication .Kids feel better about themselves when the relationship with their parents is loving and open
Parents should encourage friendships
Children of all ages need time to relax and play
Anticipate potentially stressful situations and prepare your child for them
Let the child know that some level of stress is normal and that it is Ok to feel angry, scared or lonely sometimes