A SEDENTARY LIFESTYLE AND UNHEALTHY DIET MAY LEAD TO LOSS OF VITAMINS AND VITAL MINERALS . HERE IS WHAT YOU SHOULD DO .
ARE YOU SPENDING too many hours inside your office , away from the sun , and eating junk food to fill in the long hours ? All these can take a toll on your health , resulting in Vitamin D or B-12 deficiency , calcium loss , iron shortage or even low magnesium levels . In fact , magnesium deficiency is hard to detect , but this nutrient is essential for muscle health , keeping the heart rhythm steady and smoothly transmitting nerve impulses . Some prefer to take supplements to replenish these vitamins and minerals , but it may not be the best choice , studies say . For instance , excessive calcium intake may cause calcification or hardening of the arteries . In contrast , regular exercise like walking or running can strengthen your bones without any side effect . Dr Anasuya Shetty , a physician , diabetologist and nutrition expert at Apollo Clinic in Bengaluru , has some easy solutions that can help you stay healthy , naturally . Here we go .
WHY YOU NEED UV-B : The sun β s UV-B ray enables skin cells to produce Vitamin D . Sitting indoors for long means little exposure to sunlight , which may lead to Vitamin D shortage and cause aches , pains and even lethargy . The best way to beat this is to take a 15-20 minute walk in the open air and get adequate exposure to sunlight . You can go for a walk on the office terrace or any other open area . Otherwise , park your car some distance away and take a short walk to the office . Moderation is the key here as an overdose of sunlight has its disadvantages .
SUPER FOODS : Get your nutrients from natural sources and take note of your body signals . Ideally , calcium should be taken along with magnesium . So , turn to green , leafy vegetables , legumes , nuts and whole grains . An egg ( with yolk ) and a glass of milk at breakfast will also ensure your daily dose of Vitamin D and calcium . Besides milk , yoghurt is another rich source of calcium . If you are a vegan , opt for soya milk . Don β t skip breakfast or you may end up with gastric problems such as acidity or heartburn . Nuts , especially almonds and walnuts , are a good source of vitamins and proteins . So , eat five to eight pieces daily . However , one must be extremely careful as nut allergies can be fatal . If nuts are a big no for you , go for vegetables and paneer ( cottage cheese ).
DEAL WITH 11 A . M . CRAVING : If you have diabetes and feel a craving for food , do your 11 a . m . snacking differently . When you are hit by hypoglycaemia or low sugar level , grab some fruits instead of junk food .
FORGET EXOTIC ,
Some people are fond of exotic foods . But you need not wait for Brazilian nuts or hazelnuts to tick the boxes on your list of nutrients . Locally available almonds are good enough to meet your essential body needs . If you cannot find the imported kiwi , give oranges a chance . Again , you need not wait for the dragon fruit to replenish the mineral contents in your body ; apples and musk melons can do the trick . If lettuce is sold out , the good old spinach can come to your rescue with all the fibre content you need . There is no point debating whether the dinner plate contains a high-carb or a low-carb meal . Eaten in moderation , all foods are allowed . So , what is moderation ? Make a quick check along these lines . If you are a rice eater , go for one cup of cooked rice with two cups of vegetables . Focus more on those rich in fibre . For the vegetarians , pulses or dal will help to get enough protein ; others can go for chicken , fish or eggs ( just be careful how many eggs you are eating ).