A Healthy Glow That’s Truly Healthy

“You’ve been in the sun,” a woman remarked when she saw me last month, a hint of disapproval in her voice.

“No,” I was pleased to be able to reply. “I just use a tinted face cream and makeup to match.”

You see, I’ve learned my lesson, sort of. I’ve had four precancers (medically, actinic keratoses) removed from my face in recent years, the consequence of decades of unprotected exposure to the damaging effects of ultraviolet radiation from the sun. From my teens through my 30s, I devoted hours to baking in the summer sun coated with baby oil, not sunscreen.

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Wealth of Health : 5 Tips

Follow the Pyramid

Not the pyramids in Egypt, we mean the food pyramid. A food pyramid basically tells you what to eat most and what to scrimp on. At the base of the pyramid are things that you should consume the most like cereals and pulses. As the pyramid tapers off to its peak, it tells you about the things you should eat sparingly like oils and fats. In the middle of the pyramid are food items to be consumed moderately like fruits and veggies followed by milk and meat products. Keep this in mind when you eat or plan your meals.

Regular Checks:

Never underestimate the power of monitoring your health. A major part of staying well is consistency in health and that can only be figured out if the indicators of your health are regularly monitored. These indicators are Sugar Levels, Blood Pressure, Haemoglobin Count, Urine Analysis, Cholesterol and Lipid Profile, Liver Function Test, ECG, and Chest X-Ray. Many hospitals such as Apollo Hospitals have comprehensive health check-ups that cover all these tests and more. These tests become all the more important as you age.

Sweat It:

There is no alternative to exercising and you don’t just need to do it when you gain a few extra pounds. Exercise keeps you active and energetic and it is great for the joints. However, be careful of over-straining yourself. Consult a physician or fitness trainer to figure out a fitness plan that is best suited for you. And do remember to wear the right outfit and footwear while exercising, else you may injure yourself. Keep

moving and don’t allow yourself to be glued to a chair all day.

Water Rules!

Keep your body well-hydrated by drinking a lot of water throughout the day. Water is actually a miracle drink that aids many of your bodily functions like

getting rid of toxins, eliminating wastes, regulating body temperature, lubrication of body joints, assisting in digestion processes, and much more. This is one drink you should indulge in all day and every day!


Relax:

Stress leads to many physical and mental disorders. Keep it at bay with deep breathing, leisurely strolls, meditation, chanting, and listening to music. Other ways to relax include socializing, traveling, talking to friends, or basically doing anything that pleases you and makes you feel good.

Health Charts / Tables

Health Charts / Tables

Desirable Weights (Kilograms)
Men				Women
Height(cms)	Small Frame	Medium Frame	Large Frame	Height(cms)	Small Frame	Medium Frame	Large Frame
157.5	50.7-54.4	53.5-57.1	57.1-63.9	147.5	41.7-44.4	43.5-48.5	47.1-53.9
160	52.1-55.8	54.8-60.3	58.5-65.3	150	42.6-45.8	44.4-49.9	48.0-55.3
162.5	53.5-57.1	56.2-61.6	59.8-67.1	152.5	43.5-47.1	45.8-51.2	49.4-56.7
165	54.8-58.5	57.8-63.0	61.2-68.9	155	44.9-48.5	47.1-52.6	50.8-58.0
167.5	56.2-60.3	59.0-64.8	62.6-70.7	157.5	46.2-49.9	48.5-53.9	52.1-59.4
170	58.0-62.1	60.7-66.6	64.4-73.0	160	47.6-51.2	49.9-55.3	53.5-60.7
172.5	59.8-63.9	62.6-68.9	66.6-75.2	162.5	49.0-52.6	51.2-57.1	54.9-62.6
175	61.6-65.7	64.4-70.7	68.4-77.1	165	50.3-53.9	52.6-58.9	56.7-64.4
178	63.4-68.0	66.6-72.5	70.3-78.9	167.5	51.6-55.8	54.4-61.2	58.5-66.2
180	65.3-69.8	68.0-74.8	72.1-81.1	170	53.5-57.6	56.2-63.0	60.3-68.0
183	67.1-71.6	69.8-77.1	75.3-83.4	172.5	54.8-59.4	58.0-64.8	62.1-69.8
185.5	68.9-73.4	71.6-79.3	76.1-85.7	175	57.1-61.2	59.8-66.6	63.9-71.6
188	70.7-75.7	73.4-81.6	78.4-87.9	178	58.9-63.5	61.6-68.4	65.7-73.9
190.5	72.5-77.5	75.7-83.9	80.7-90.2	180	60.7-65.3	63.5-70.3	67.5-76.2
193	74.3-79.3	78.0-86.1	82.5-92.5	183	62.6-67.1	65.3-72.1	69.4-78.4

Healthy Foods

Choose Red or Black Colored Grapes

Grapes

Scientific Nameit: Vus spp.

Biological Background: Grape is a pulpy, smooth-skinned berry, growing in clusters on vines. Grape was domesticated before 5,000 B.C. and is one of the oldest cultivated fruits.

Nutritional Information: Ten seedless grapes (50 g) provide 35 calories, 0.3 g protein, 8.9 g carbohydrate, 1.0 g fiber, 105 mg potassium, 5.4 mg vitamin C, 0.05 mg thiamin, 0.03 mg riboflavin, and 0.15 mg niacin.

Pharmacological Activity: Grape is a rich storehouse of antioxidant and anticancer compounds, including flavonoids (anthocyanin), quercetin, and resveratol (red grape skin). Grapes can inhibit blood-platelet clumping and consequently blood clot formation, and boost good type HDL cholesterol. Red grapes are antibacterial and antiviral. It has strong activity against cancers.

Eating Tips: Choose red or black colored grape instead of white or green one and eat with grape skin on to get the most health benefits.

Healthy Foods

Pineapple

Scientific Name: Ananas cosmosus

Biological Background: A tropical plant with stiff, spiny leaves that yields a single large fruit. Pineapple originated in Brazil.

Nutritional Information: One cup (155 g) of raw pineapple contains 76 calories, 0.6 g protein, 19.2 g carbohydrates, 2.95 g fiber, 175 g potassium, 124 mg vitamin C, 0.14 mg thiamin, 0.06 mg riboflavin, 0.65 mg niacin.

Pharmacological Activity: It suppresses inflammation due to Bromelain, an antibacterial enzyme. Pineapple aids digestion and helps to dissolve blood clots, and is food for preventing osteoporosis and bone fractures because of its very high manganese content. It is also antibacterial, antiviral and mildly estrogenic.

Watermelon:

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.