What should be done to maintain good health and prevent future disorders?

Hello,

Welcome to icliniq.com.

We are elated to have you onboard at icliniq.

Maintaining physical health requires a more personally customized routine. First, check if your BMI (body mass index) is within the normal range. If it is very high, then you must be cautious, but I can help you with the dos and don'ts of healthy living.

Do's -

1. Consume complex carbohydrates like whole wheat, quinoa, brown rice, oats, and broken wheat (dalia) because they are high in fiber and fiber helps delay the process of sugar release from foods.

2. Other fiber-rich foods like sprouts, lentils, salads, green leafy vegetables, and whole fruits should be included in your diet.

3. Small and frequent meals should be taken.

4. A brisk walk for a minimum of 30 minutes five days a week is compulsory.

5. Regular self-monitoring of blood sugars is extremely important.

Don't's -

1. Sodas and sweet drinks like aerated drinks, and tetra-pack fruit juices should be avoided because they are high in carbs, which can increase blood sugar. Also, their high fructose content has been linked to insulin resistance and an increased risk of obesity, fatty liver, and other diseases.

2. Refined carbs like white bread, pasta, and rice are low in fiber and they are high in glycemic index. This combination can result in high blood sugar levels.

3. Fruit-flavored yogurts are usually low in fat but high in sugar.

4. Breakfast cereals like cornflakes, sugar-coated muesli, and sugar-coated wheat flakes should be avoided.

5. Honey, maple syrup, jaggery, and sugar should be avoided.

6. Packaged snacks are typically highly processed foods made from refined flour that can quickly raise one's blood sugar levels.

7. Fruits like bananas, chikoo, mangoes, dates, munakka, and raisins (Kismis) are high in glycemic index as well as in glycemic load. Hence, these need to be avoided.

8. Starchy vegetables like potatoes, yam (Zimikand), colocaisa (Arbi), beetroot, squash, corn, and sweet potatoes need to be avoided.

9. Eat less salt (use less salt in cooking, replace salt with other herbs and spices, cut out commercial soups and gravies that have a very high salt content, and use a salt substitute).

I hope this helps.

Thank you.