Q. I am a housewife and follow a fairly healthy diet. I have one-glass of fruit juice every morning. I have been told by a relative to substitute the juice with whole fruits to increase fiber intake. How does fruit consumption ensure a higher intake of fibre?
—– Sonalika singh

A. Yes it is a good idea to consume fruits instead of the juice. Eating whole fruit will ensure a higher consumption of fibre. When you consume fruit juice - the removal of the peel, seeds or hulls reduces the fibre content. For example; The peel contains 75-percent of dietary fibre in an apple; tomatoes with seeds have more fibre than de-seeded ones.

It is important to make sure the fruits and vegetables are washed properly if you decide to eat the peel.

Also, make sure you drink adequate water (8-10 glasses a day). Increasing fluids helps fibre to move more easily through the intestines.

Q. I am working woman, 42 years of age. I was recently on a 1-month long vacation and where I gained weight (5-kgs). I would like to start an exercise program to shape-up and also lose the weight that I’ve recently gained. Do you recommend a strength training program or walking to lose weight?
—- Varsha J

A. To lose weight you need to include both - a cardiovascular workout such as walking; and strength training exercises. The cardiovascular exercises will burn calories and reduce body fat, whereas the strength routine will increase your metabolism and tone your body.

Cardiovascular/ aerobic Fitness: The heart is the most active muscle in the body and regular exercise makes it work more efficiently. Examples of aerobic exercises are walking, jogging, cycling, swimming or skipping. Do a minimum of 30 minutes, five days of the week, to lose weight.

Strength Training: Strength training improves bone density, builds strength, enhances the metabolism and shapes the body. You can strength train on various types of equipment in a health club, gym or at home. Train each major muscle group two to three times per week.

Watch what you eat: Don’t allow wrong eating habits to sabotage your goals. You don’t need to starve yourself, instead focus on eating low-fat, nutritious meals.

Q. I am 50-years of age and exercise 5-days a week - i do strength exercises and walk regularly on the treadmill. I have recently gained weight due to erratic eating habits and stress at work. I was told by a friend recently that the most effective way to lose weight is to eliminate fats from the diet? Is that really the best solution to weight loss?
—Vishal. M

A. Fats tend to be blamed for weight increase and are always on the taboo list of people on diets. But the truth is that a high-fat diet is as harmful as a no-fat diet.

Fats are essential as they are also responsible for transportation of crucial fat-soluble vitamins A, D, E and K. In addition, some essential fatty acids are required for manufacturing certain hormones. Fat consumption should be kept to a minimum (15 to 20-percent of your total caloric intake) if you want to lose weight.

Tips to lose weight:
• Avoid large meals.
Consume five to six small meals a day, of healthy foods. This way, every time food is eaten, the body burns calories while breaking it down, eventually helping to raise the metabolism.
• Sit down and eat slowly.
If you are trying to watch your weight, train yourself to eat in one place, preferably at a table. Eat slowly, to give your body time to release the enzymes that tell your brain you’ve had enough. Also the slower you eat, the sooner you’ll feel full.
• Watch your timing, if you eat too much after 9 p.m., you’ll gain weight.
The later you eat, the harder it gets to digest the food. If you have to eat dinner later - eat a small snack before 9 p.m., so that you won’t be as hungry, during dinner time.
• Don’t overeat if you are stressed out.
Many of us look for an antidote to our emotional pain. It could be alcohol, drugs or food. Too much of it, leads to weight gain. Avoid mindless eating and modify your habits to control stress.

Q. I am a retired army officer in my late 50’s. I have no major health problems. When i was younger i was extremely fit and used exercise everyday. Today, as i am aging i feel i should limit my physical exercise to pranayama and yoga asanas. What do you suggest?
— Chaturvedi

A. You needn’t limit your exercise routine only to yoga and pranayama. Every exercise form has its own benefit. You can add walking and strength training exercises to improve your over-all fitness.

Consider the benefits of these forms of exercise:

Cardiovascular exercise: Cardiovascular exercise burns calories, promotes blood circulation and strengthens the heart. A low-impact routine such as walking, places minimum stress on the joints and is safe.

Strength training: Weight bearing exercise plays an important role in maintaining bone density and keeping the body strong. An effective routine would include exercises that strengthen the major muscle groups of the upper, mid and lower body.

Q. I realize the importance of regular exercise and therefore have been encouraging my son (8th standard) to start swimming. In the past he had injured his right knee on his school sports day - with the long jump and running event. He is now reluctant to resume any form of exercise. How safe is swimming on the joints?
— Shaila Bhasin

A. Swimming is probably the closest you can get to a perfect form of exercise. It is non-weight bearing and places no stress on the bones and joints. The combination of buoyancy and resistance of the water makes this sport ideal for working out.

Compare swimming to running: Runners’ legs and feet have to withstand a gravitational force that is two to three times their body weight each time their foot strikes the ground. Swimming, on the other hand, places almost no stress on the joints, while having the ability to provide as intense a workout as running. Each movement in water also requires exertion because of the need to overcome water resistance.

Q. I am 27-years old and really enjoy my game of soccer on weekends. Due to sudden movements of the sport, I have in the past pulled a leg muscle or twisted my ankle – which resulted in swelling and pain. My friends’ advised me to try heat packs, but that didn’t help. What immediate course of action should be taken for inflammation to subside?
— Prashish Gupta

A. When the tissue is damaged or injured, the body immediately starts the healing process beginning with inflammation, which is a protective healing mechanism. Inflammation can be recognized by swelling, increased temperature, redness, pain and loss of function.

The RICE principle
The acronym RICE is the most common method of describing treatment for inflammation and injuries. It stands for Rest, Ice, Compression, and Elevation.

Rest: Rest the injury for the healing process to be effective.
Ice: Apply ice for 20 to 30 minutes, 5 to 6 times a day to reduce the swelling and pain. There should be some sort of insulating layer (wrap the ice in a towel) between the skin and ice to prevent frostbite.
Compression: Elastic bandages providing a slight compression, can help stabilize the injured area and decrease discomfort.
Elevation: After rest, ice and compression – elevate the injured area.

Tags: common health queries, health advice, health queries, health questions, namita jain

This entry was posted on Monday, April 13th, 2009 at 10:11 am and is filed under Wishing Well. Responses are currently closed, but you can trackback from your own site.