Don't give up to your DESK JOB, learn to stay fit

Don’t let your desk job make you unhealthy and fat. Here are a few exercises and diet tips to stay fit in spite of a sit-down job. Many people complain about this. Increasing stress and inactivity at work leads to weight gain. Here’s what to do…

Exercise at your desk

1. For a toned stomach: Sit tall and straighten the spine. Clench the abdominal muscles tightly pulling the naval into the spine. Hold for one to five seconds and repeat 20 times. Try doing this at least three times in a day.
2. For great thighs: Be seated with knees together. Keep them together in a way that no one can pull them apart even if they try their best. Squeeze your inner thigh muscles in one-second pulses. Do this at least three times daily.
3. For a shapely butt: Start to stand up and tighten your butt and thigh muscles; then pause for a beat. Sit back down and stand up as you normally would. Do this every time you get out of your chair.

Nutrition chart

1. Eat more of nuts and seeds: The vital nutrients that your body requires – protein, magnesium, vitamin B and healthy monounsaturated fats are found in favorites like almonds, cashews, pumpkin seeds and sunflower seeds. They help keep blood sugar under control. Have them in the earliest part of the day – they will pack you with lot of energy.
2. Raw vegetables and cold cuts: Consume foods that are high in fibre. Vegetables like broccoli and celery are rich in plant compounds that regulate blood sugar. Also, go for cold cuts like turkey and cheese slices that are high in protein.
3. Have eggs daily: Egg is the highest quality protein you can have. They increase nitrogen stores in muscles and make them firmer so they burn more calories even when your body is at rest. Moreover they are loaded with vitamin D and prevent fat from trapping.
4. Sip oolong tea: Oolong tea balances blood sugar and cortisol levels – this reverses the fat-storing mechanisms caused by office inactivity. Consume one to three cups while you’re at work.

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MEMORY LOSS STARTS IN 30S, CORRECT YOUR DIET TO FIGHT IT

Good food and exercise can play a powerful role in helping cope with stress and boosting memory.

Increasingly, young people have been complaining of forgetfulness and memory lapses. Forgetting names, faces, important dates, appointments, conversations, where you have put things, stopping mid-sentence and often stumbling on words, trying to remember what you wanted to say, lapses in concentration or experiencing brain fog — if you are experiencing any of these, it is certainly a warning sign of declining memory and brain function. Once associated with old-age and senility, this is no laughing matter for the young generation.

Several scientific studies show that starting in our early 30s, we experience significant memory loss each year along with loss of brain function. A recent scientific study at Georgia Tech University shows that the average person’s memory declines by as much as 40 per cent between 30 and 65 years of age, with an even more pronounced decline in the “golden years”.

The reasons for the acceleration of this decline could be many including multitasking, stress and technologically driven environment, toxins in air, food, and water, and unhealthy diets. Stress can alter our bodies, brains and eating habits. The body responds to stress by increasing the release of free radicals (chemicals that weaken the immune system, exposing the body to degenerative diseases), hormonal imbalances, altering eating behaviour and affecting overall productivity and well-being. Further, increased stress creates a greater need for memory boosting nutrients like Vitamin B, Vitamin C, folic acid, zinc, magnesium etc.

Some of the other common environmental factors implicated are chemicals and heavy metals in our food including fluoride in ground water, toxic pesticides, herbicides, GM (genetically modified) foods and artificial sweeteners; excessive sugar like high fructose corn syrup, increased alcohol consumption; aluminum in cookware, antiperspirants, deodorants and prolonged exposure to electromagnetic radiations.

In fact, there are some special foods known in traditional medicine which are associated with improvement of brain function and memory. These include Brahmi Ghrita and Ginko Biloba which reportedly have cognitive enhancing properties. More scientific research is needed to validate their unique bio-active compounds with specific dosages and memory enhancing properties.

The critical preventive approach to a failing memory lies in correction of diet and nutrient therapy along with sanitising the environment and stress management.

Good food, along with exercise, can play a powerful role in helping cope with stress and boost memory.

To Boost your memory, have more of:

• Antioxidants like Vitamin A, Vitamin E and Vitamin C: Found in eggs, carrots, broccoli, fish, nuts, green leafy vegetables and fruits.
• Omega 3 fatty acids:Found in fish, mustard oil, mustard seeds, methi, urad daal, rajma, soybeans, lobia, walnuts, bajra, and flaxseeds.
• Vitamin B1 (Thiamin): Found in rice bran, whole wheat flour, barley, maize, eggs, cow’s milk etc.
• Vitamin B12: Found in egg, lean meat and low-fat milk.
• Folic Acid: Found in green leafy vegetables, broccoli, pulses etc.
• Zinc: Found in whole grains, pulses, seafood, meat and poultry.
• Magnesium: Found in whole grains, leafy vegetables, legumes, peas, beans, nuts and shellfish.
• Lecithin: Found in egg yolk, soybeans, cauliflower, beans, legumes, grains and wheatgerm.
• Healthy fats: Found in nuts, seeds, olive oil, sesame oil, canola oil, sunflower oil and corn oil.

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Is essential to Put Your Smartphone Away from you.

Everyone likes to feel connected, and our smart phones and tablets help us to do that. But too much connectivity may not be good for the brain. Being available anytime, anywhere can take a toll on your mental equilibrium.

When you stay glued to your devices, it can contribute to stress and anxiety. This is especially true if your devices keep you connected to your job even after you’ve gone home for the day.

Research has shown the need to mentally distance yourself from communication technologies such as smart phone and tablets when you’re not at work.

Teach your children to disconnect

The same advice goes for kids and teens. The American Academy of Pediatrics (AAP) says studies have linked cell phone use at night to problems with insomnia for teens.

High amounts of screen time also is associated with higher rates of childhood obesity, behavior problems, poor physical activity and poor school performance among children.

The AAP recommends limiting screen time for children and teens to no more than one to two hours each day.

Live in the present

When you put down your cell phone, you become more aware of what’s going on around you. That makes you better able to enjoy your non-work time with friends and family, rather than worry about something that is happening elsewhere, Dr. Rock says.

“There needs to be a deliberate, mindful effort to say, ‘I’m done with this and now I’m going to do this, and if this stuff starts to creep in, I’m going to pull myself back into what I’m doing now,’” Dr. Rock says.

Dr. Rock says that if you’re having a tough time disconnecting, try to remind yourself about what is most important.

“Find a way to let your values dictate your behavior — not your devices,” he says.

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