Author - Chinmayi hospital

Mentally well people are positive, self-assured and happy. They are in control of their thoughts, emotions and behavior. This enables them to handle challenges, build strong relationships and enjoy life. Achieving good mental health will enable you to: • Realize your own abilities, • Cope with the stress and challenges of life, • Engage in productive work, • Contribute to your community. Sustaining mental health requires time and effort. The more you invest in your mental health, the stronger it will become. • Mental health is more than the absence of mental disorders. • Mental health is an integral part of health; indeed, there is no health without mental health. • Mental health is determined by a range of socioeconomic, biological and environmental factors. • Cost-effective public health and intersectoral strategies and interventions exist to promote, protect and restore mental health.

Aim for Fitness • Maintain or work toward a healthy weight. • Be physically active every day—return fun and play to your life. Get moderate to vigorous physical activity for at least 30 minutes a day 5 days a week. • Healthy eating provides the sustained energy you need to be physically active. • Learn to manage your stress with exercise, healthy eating, relaxation, and good coping skills. Build Healthy Eating Habits Eat a variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a day). • Eat a variety of fruits (2 or more servings a day). • Eat whole-grain, high-fiber breads and cereals (3 to 6 servings a day). Reduce or eliminate refined or processed carbohydrates; most of the grains in your diet should be whole grains. • Drink fat-free or low-fat milk and eat low-fat dairy products. • Choose from a variety of low-fat sources of protein — including eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. If you eat meat, eat white meat at least four times more often than red meat. • Reduce intake of saturated fats and trans-fats (such as partially hydrogenated oil) as much as possible. • Use vegetable oils (like olive or canola oil) instead of solid fats. • Reduce daily intake of salt or sodium. Reduce to less than 1,500 mg. per day if you are older than 50, or have hypertension, diabetes or chronic kidney disease. • Restrict or eliminate "junk food" — foods that contain refined white flour, solid fats or trans fats, added sugars, and are high in sodium. • Restrict or eliminate sodas and other sugar-added drinks that are high in calories and contain few or no nutrients. • If you drink alcoholic beverages, do so in moderation. Drink only when it doesn't put you or anyone else at risk.

Diabetic care & Precautions

• Cut Sugar and Refined Carbs From Your Diet. ...
•  Work Out Regularly. ...
•  Drink Water as Your Primary Beverage. ...
•  Lose Weight If You're Overweight or Obese. ...
•  Quit Smoking. ...
•  Follow a Very-Low-Carb Diet. ...
•  Watch Portion Sizes. ...
•  Avoid Sedentary Behaviors.

 After age 45, your doctor will likely recommend screening every three years.

Share your concerns about diabetes prevention with your doctor. He or she will appreciate your efforts to prevent diabetes and may offer additional suggestions based on your medical history or other factors.

Check sugar level regularly once in month .HBA1c  level  once in 3 months . Chinmayi hospital conducting Sugar test and HbA1C test   in hospital laboratory with state of art facility and NABL accredited  fist lab in Kundapura .Please visit  Chinmayi hospital laboratory for sugar and HbA1C testing

 Nutrition is important for everyone. However, Chinmayi Hospital educates the requirement is different for every individual may it be an infant, growing child, pregnant/lactating women and elderly people. The diet varies from person to person depending upon various factors like age, gender, physical activity, nutritional requirement during different physiological stages of the body and other various factors. Body weights and heights of children reflect their state of physical growth and development, while weights and heights of adults represent steps taken towards good health

EAT A VARIETY OF FOODS 

• For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!
• A high-fat lunch could be followed by a low-fat dinner.

Base your diet on plenty of foods rich in carbohydrates

    About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Whole Grain foods, like wholegrain bread, pasta, and cereals, will increase our fiber intake.

 Replace saturated with unsaturated fat

Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right

We should limit the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.

• Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats.
• When cooking, we should boil, steam or bake, rather than frying, remove the fatty part of meat, use vegetable oils.

 Maintain a healthy body weight

• The right weight for each us depends on factors like our gender, height, age, and genes. Being affected by obesity and overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.

 Get on the move, make it a habit!

Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don't have to be top athletes to get on the move! 150 minutes per week of moderate physical activity is advised, and it can easily become part of our daily routine.

 Start now! And keep changing gradually

• Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once.

                 Be healthy stay Better