Walking is beneficial for the body, you have heard this hundreds of times and might even get bored, but do you know that if you walk for just 1 minute, what positive changes come in the body, what happens if you walk for 10 minutes and what happens if you walk for 1 hour, know all this in the first segment of health, know why thin people get fatty liver, know this in the second segment of health, know about different B vitamins in the third segment of health, along with their benefits and the things from which you get them
Thank you, whenever you take a step to walk, your body tells you this. Walking is the easiest exercise. Do you remember in childhood when mom and dad used to tell us to get up and walk in the morning, we used to make faces and get annoyed that you have ruined our sleep. Getting up and walking in the morning used to seem like a big burden, isn't it? But walking is really very beneficial, much more than you can imagine, whether you walk for 1 minute or 1 hour. Today in this episode of Sehat, know from the doctor what positive changes come in the body when a person walks continuously for 1 minute, what happens in the body if one walks continuously for 10 minutes and what changes come in the body when someone walks for 1 hour. Listen, in the trials that are done, it has been found that suppose someone walks for one minute, especially when we walk after eating, we have eaten food and then we walk around us for one minute, then it has been found that our blood sugar is better utilized, that is, the blood sugar is reduced, it is being utilized. The muscles uptake it and convert it into energy, it doesn't get stored as fat, you must have seen there are people
Those who have a lot of belly fat or around the abdominal fat, all these things get reduced to a great extent. If, suppose, we take a 1-minute walk after eating and then go for a 1-minute walk even with a 10-minute walk, it has been found that the blood pressure levels reduce. So obviously it's not like you should stop taking your medicines. Medicine is the doctor's job, but at the same time, if you take small steps, then your burden of medicines can be reduced. Obviously, yes, we also have to understand that it's not a lifestyle disorder, but yes, it is a very important part of a lifestyle. Apart from this, we have seen that even with a 10-minute walk, the changes in our mood pattern get corrected to a great extent. It has been found that, yes, there has been reduced to a great extent. It has been found that, inflammatory disorders get reduced with a 10-minute walk. The risk of strokes, cancer etc. also reduces. There are possibilities, that also reduces. Even if we take small walks everyday [music], say, 60 minutes to an hour's walk, it has a lot of benefits. The benefits are because, one, it keeps your mood very good, you feel refreshed. As you connect with nature, you feel refreshed, and it affects your body. You will see that your cholesterol will improve to a great extent. Your weight, proper weight, will improve based on your formulated BMI. So, obesity, which is called undue fat, will all be fine. Muscle strength will improve. Then, let's talk about diseases like hypertension, blood pressure. Yes, it has been seen that if you take a walk regularly, your blood pressure reduces to a great extent. Yes, you need to consult a doctor about what changes will come in our medicines. But it will become your routine and will also change your disease pattern. It has been seen that when you follow a routine, If you do a daily walk for an hour, your memory improves. In fact, in one study, an MRI was done on those people who were not walking and another MRI was done on those people who did a proper walk for an hour. It was found that their white matter improved a lot, that is, the connections of the body improve a lot. So memory is a very important part, right after that, you know bone loss, it has been seen that walking also reduces bone loss in post-menopausal females, so it has a lot of benefits.
As for this walk, maybe we should start with small walks in the beginning, but overall it is very good. It prevents heart diseases, it prevents strokes, it will not let cholesterol increase, it will not let chronic inflammation in the blood vessels happen, it will not let mood swings happen, there will be a sound sleep, there will be a stress-free environment. You saw how many benefits walking has. So leave the chair and bed and go for a walk. Now let's move on to the next segment of health. Body talk [Music] Fatty liver has become a very common problem these days. Whoever is getting the test done, his fatty liver is coming out. As the name suggests, in fatty liver, fat gets deposited on the liver. This reduces the working capacity of the liver. Now many people believe that only those people who drink alcohol or who are overweight get fatty liver, but this is not the case. Nowadays, even those who do not drink alcohol or who are not overweight are thin.
They are also getting fatty liver. It is called non-alcoholic fatty liver disease. In short, NF LD is about 10 to 20% of the people suffering from it are lean. Their BMI is less than 23. BMI i.e. Body Mass Index is a kind of scale. It shows whether the weight of a person is right according to his height and age or not. Now the question is that a person who is lean and does not have extra fat on his body, how can fat get deposited in his liver? We asked this to Dr. Rohit Mehtani, Senior Consultant, Digestive Diseases and Hepatology Department, Amrita Hospital, Faridabad. Dr. Rohit tells that many patients of fatty liver are lean or they look fit. The first reason for fatty liver in such people is visceral fat. See, there are two types of fat in our body. The first is subcutaneous fat. This fat gets deposited under the skin. This changes the shape of your body. By just looking at it, one can know that the person is overweight, but this fat is less dangerous. The second is visceral fat. This fat is very dangerous. It gets deposited on the internal organs of the body like liver and intestines, resulting in fatty liver. Another reason is our diet. There is always someone like this around us.
Those who eat a lot of snacks, eat chips and namkeen, drink cold drinks but their weight does not increase. Looking at such people we feel that they are right, no matter how much they eat, there is no problem, there is no effect on them. But it is not like that, there is an effect, it is just not visible. Eating such unhealthy things can lead to fat accumulation on the liver, which causes fatty liver. The third reason is lifestyle conditions like diabetes, high cholesterol and high BP. If someone has these problems, then he can have fatty liver even if he is not overweight. The fourth reason is genetic, that is, if there is a history of diabetes, high BP or fatty liver in your family, then this problem can happen to you too, even if you are not overweight. Therefore, you need to be extra cautious. The worst thing about fatty liver is that in the initial stage, there are no symptoms of it. People do not even know that they have fatty liver. This delays treatment. When fatty liver becomes serious, then some symptoms appear like fatigue, lack of appetite, nausea and pain in the right side of the stomach, but by then your condition has become serious. You can get a liver function test done to find out whether your liver is okay or not
That is, to avoid fatty liver, it is important that you follow a healthy lifestyle. Include green leafy vegetables like spinach, coarse grains, kidney beans, soya and avocado in your diet. Avoid pizza, red meat, fried food, things with added sugar like candy, cookies, soda and fruit juice. Do not even touch alcohol. Also, exercise daily and maintain a healthy weight. Sometimes fatty liver can also occur due to viral hepatitis. Therefore, get vaccinated against hepatitis and keep getting your health checkup done from time to time. You just have to get one LFT done, that is, liver function test. Understand. Now it is the turn of the last segment of health, that is, a shock C. Health Tip: Many nutrients are needed for a healthy body. One of these is vitamins. There are a total of 13 types of vitamins, vitamins A, C, D, E, K and B vitamins. Today we will specifically talk about B vitamins. We will understand from Senior Dietician Puja Gupta at Paras Hospital Panchkula that how many types of B vitamins are there and why the body needs them.
And from which food items do we get it? Dietitian Pooja tells that the group of all the B vitamins is called Vitamin B Complex. It has a total of eight types of vitamins. Vitamin B1, Vitamin B2, B3, B5, B6, B7, B9 and B12 all have different functions in the body. Now you sit down with a pen and paper and note down which food items you will get it from. First of all, let's talk about Vitamin B1. It converts our food into energy. This gives the body energy to work. It is also necessary for the proper functioning of the nerves. For this, you can eat whole grains, legumes, nuts, seeds, quinoa and brown rice. Now, let's talk about Vitamin B2. It works like an antioxidant, that is, it protects the cells of the body from damage. The cell is the basic unit of our body. When the cells are healthy, the body also remains healthy. Vitamin B2 is also beneficial for the skin and eyes. For this, milk and milk products, green leafy vegetables like spinach, cabbage and whole grains can be eaten.
Now coming to vitamin B3, it increases the level of good cholesterol in the body. It is also important for the brain. If a person is under a lot of stress, then he must include vitamin B3 in his diet. For this, you can eat peanuts, chicken, fish and beans. Now about number B5, it works to make some essential hormones like cortisol and sex hormones. It also improves the skin. For this, fish, meat and whole grains can be eaten. Talking about vitamin B6, it is very important for the proper functioning of the immune system. It helps in the production of happy hormones like serotonin and dopamine, which improves the mood. For this, you can eat pumpkin seeds, chia seeds and chicken. Next is vitamin B7, it is also called biotin. It is essential for healthy hair, nails and skin. For this, you can eat milk and milk products, beans, whole grains, sunflower seeds, almonds and eggs. Now talking about vitamin B9, it is also called folate. It is essential for the development of the fetus, making red blood cells in the blood and keeping the heart healthy. You can eat citrus fruits like orange, tomato, lemon and you can also take spinach, kidney beans, peas, beetroot, peanuts and dry fruits etc. Last but not the least is Vitamin B12. It is very important for making red blood cells in the blood and for the proper functioning of the nervous system. You can get it from milk and milk products, eggs, chicken, fish, spinach, banana and soya.
Post a Comment