How to Live a Healthy Modern Life without host of health concerns

How to Live a Healthy Modern Life without host of health concerns

A Convenient Modern Lifestyle Brings Along With It A Host Of Health Concerns.

We live around gadgets and things of convenience all day. A sedentary work culture and urban lifestyle
push us to do unhealthy things that do more damage than good to our bodies.

01. Obesity
Unhealthy weight gain or obesity is caused by unsupervised eating. Most processed or fast foods are
high in fat and trans-fat. If you are not eating fruits, vegetables and unrefined carbohydrates, drinking
too much alcohol alongside lack of physical activity and smoking, chances are you are gaining weight.
Combined with stress and lack of sleep, obesity can bring in a whole lot of health problems including
diabetes, cholesterol, and cardiovascular disorders.
How You Can Prevent It
Follow a healthy eating plan including low-calorie nutritious foods such as fruits, vegetables, and
whole grains. Avoid saturated fat and limit sweets and alcohol. Be aware of triggers that cause you to
eat excessively. Exercise regularly — around 150 to 300 minutes of moderate intensity activity a week
to prevent weight gain. Stick to your health plan during vacation and holidays as much as possible.

02. Text Neck
This is a modern age health condition affecting the neck. It is caused by repeated stress injury and
pain in the neck due to excessive watching or texting on handheld devices such as mobile phones,
gaming gadgets, tabs, etc., over a sustained period of time.
How You Can Prevent It
To prevent Text Neck, raise the cell phone to eye level so the head is not tilted. The monitor screen of
your desktop/laptop computer should be at eye level so that your head is not continuously dropping
and causing muscle strain. Straighten your posture. To alleviate stress, stretch/arch your neck and
upper back backward, pulling your shoulders into alignment under your ears.

03. Computer Vision Syndrome
CVS is caused by staring at a computer screen all day. It includes a headache, dry eyes, blurred vision,
trouble focusing, sensitivity to light and burning or red eyes.

How You Can Prevent It
 Keep blinking. It washes your eyes in naturally therapeutic tears. Every 20 minutes, spend 20
seconds looking at something 20 feet away.
 Keep bright lighting overhead to a minimum.
 Use blinds and get an anti-glare screen.
 Position the computer screen to reduce reflections from windows or overhead lights. Keep the
monitor at least 20 inches away from your eyes. Its center should be about 02 to 04 inches below
your eyes. Adjust the screen so that you look at it downward.
 Have a comprehensive eye exam done by an eye specialist.

04. Hearing Loss
It is not uncommon for youngsters to listen to music, watch movies on the go. While using headphones
helps you from distracting people around you, listening to music in loud volumes for long periods can
affect your ears and may even cause permanent damage. Similarly, infections caused due to unclean
ear-buds are resulting in young people developing the type of hearing loss typically seen in older

How You Can Prevent It
Turn the volume of your system just enough so that you can hear your music comfortably, but no
higher. Listen to music at 60% of the maximum volume. Use earbuds for not more than an hour at a

05. Acidity And Gastrointestinal Issues
Thanks to poor eating habits and guzzling too many carbonated and sugary drinks, acidity is another
common health problem facing youngsters. Regular eating of junk and packaged foods, not
concentrating on the food while eating, disrupts the pH balance and natural flora of the stomach. This
causes both bloating and acidity.

How You Can Prevent It
Follow a healthy diet with plenty of fruits and whole grains. Eat slowly by chewing food instead of
gulping it down in a hurry. Certain foods that are likely to trigger acidity or reflux include mint, fried
foods, spicy foods, tomatoes, garlic, coffee, tea, carbonated beverages, and alcohol. Stay upright after
eating. Finish eating two/three hours before going to bed.

06. Feet Deformities
Wearing the right footwear is crucial. However, modern lifestyle demands you to try footwear styles
that are not friendly to the body. When you are wearing high heels the foot remains in a downward
position increasing the pressure on bottom plantar of the forefoot. Over time, there is a possibility of
this leading to deformities such as hammer toes, bunions and more. The downward foot position also
causes your foot to turn to the outside and may cause temporary or permanent deformity.
How You Can Prevent It
Choosing footwear that fits correctly, especially low-heeled shoes with comfortable space for the toes
is one of the main ways to prevent foot deformities and pain.

07. Carpal Tunnel Syndrome
CTS is caused by the repeated motion of the wrist, as well as wrong positioning of the wrists while
using your keyboard or mouse. A painful, progressive condition, it occurs when the median nerve in
the wrist is compressed. Beginning with pain, numbness, and tingling in the thumb and the two fingers
next to it. As the condition progresses it may affect the rest of the hand and the forearm.
How You Can Prevent It
When sitting at a desk for many hours a day, make sure your arms are supported by your desk at a
right angle by adjusting your chair. Take breaks from work to relax your muscles. Allow your hands to
fall loose at your sides while you are reading on a computer. Stretching exercises geared towards
keeping the wrists supple, relax the muscles and the nerves facilitating circulation.

08. Poshitis (non-medical name)
The trend for carrying an oversized weighty handbag on bent elbow creates shoulder, back, buttock,
arm-pain, and tingling in the hands. In the last few years, women’s purses have become voluminous.
Often teens and kids carry their backpacks on one shoulder straining the muscles, inducing joint pain,
torn muscles and inflamed shoulder tendons.
How You Can Prevent It
To prevent any bag-related injuries, bend your knees when you are picking up a heavy tote. Carry the
bag on your shoulder and switch the side you hold your bag on every 30 minutes. While traveling and
carrying bags use a cross body bag rather than a tote. Buy bags made from lighter weight materials
and with lesser metallic hardware on them. Lighten the weight of your bag, carry only essentials.

09. Bronchial Diseases
If the air you breathe is unhealthy, it could lead to a whole set of lung disorders. Bronchial diseases are
primarily caused due to excessive pollution, exposure to metals and toxic substances to microparticles
in the air. Even smoking or using a hookah can trigger an asthma attack as the smoke may
contain elements and/or particles that will enter your body through the respiratory tract causing
lung and cardiovascular issues.
How You Can Prevent It
Dust, second-hand smoke, and household chemicals are all irritants to your lungs. Cleaning your
house regularly can make a big difference. Avoid cigarette/hookah smoke. To reduce your risk of
catching a viral infection, wash your hands frequently and get into the habit of using hand sanitizers,
where necessary. Wear a surgical mask at work if you are exposed to dust or fumes.

10. Heart Disease
Most modern heart diseases are caused by increased levels of cholesterol and triglycerides due to
consumption of processed and junk foods, smoking, and alcohol along with a lack of exercise.
How You Can Prevent It
No amount or type of tobacco is safe. Smokeless tobacco, cigarettes, hookah, shisha, gutka,
second-hand smoke, and chewing tobacco are all damaging to the heart. Regular, daily exercise can
reduce your risk of heart disease. Moderate exercise, such as walking at a brisk pace for about
30 minutes on 04 to 05 days of the week can make a difference. For a healthy heart, have a diet rich in
fruits, vegetables, whole grains along with avoiding too much of salt and sugars in your diet.


No time for work out? Turn your daily household chores into your daily workout



Taking care of the house is a thankless job and is a never-ending job. I remember that my mom used to be always busy with her household chores and never gets the time to do any workout “There is no finish line.”. One day when I came back from my workout and saw my mom doing her regular housework, an idea struck me- an idea where I thought why we don’t transform the daily housework into a daily workout. Why not make the most of it? The next thing I did was to guide my Mom to correct the posture while doing her household work.

Most housewives struggle with the fact that due to lack of time they usually skip working out. Like any other physical activity, housework can tone muscles if you do it correctly and in the right posture. It’s already proved that short bouts of relatively mild exercise can help improve your fitness level—especially for those who do little or no physical activity or are just getting started.

Lunges (Vacuum Cleaning): When you are doing vacuum cleaning, you can walk in a Lunges posture. Remember to keep your knees directly above your ankles, your back straight and your abs engaged. You will know this is working by feeling the pressure in your thighs and glutes. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings

Squat: Pick up items on the floor or tables by squatting. Keep your back straight, squat deeply by bending your knees. Hold for 15 seconds before rising up again. Squats is full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps (vastus lateral, vastus medialis, vastus intermedius and rectus femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body.

Make a circle. Instead of cleaning here and there when scrubbing the Glass doors or cleaning windows, make long, sweeping movements. For example, when you are cleaning the doors or windows, take long swipes from top to bottom, squatting (not bending!) to reach the lower spots. This will give you a fantastic shoulder workout and engage your entire lower body. If you want you can also hold a small bucket of water in your other hand to increase the strengthening of your arms.

Sweeping: While sweeping tuck your stomach and oblique muscles in, Back straight and bring the bristles of the broom as far as possible and pull in.

Dance on the beat! Turn on the music system while doing the household chores and dance to the music the way you want. Try to use some fast music so you’ll be encouraged to pick up your speed and break a sweat.

Step it up: Use a stepladder, stairs or step stool when you need to reach high areas. Try to repeat the same steps 8-10 times, believe me, this is a really great exercise for your hamstrings. Try to straighten your back. You can simulate your own step aerobics class this way!

Loading the Washing machine: When you are loading or unloading your washing machine just twist and move. This movement will help to strengthen your core.

Sculpt and Fold: Lifting laundry can be the toughest part of your routine. Tone your arms by holding them raised at 90° angle as you carry the laundry basket. Use the squats and lunges posture with your legs as your fold.

Take a swing. Instead of cleaning your rugs, carpets, sheet using a vacuum cleaner, take them outside, hang them up, pick up your broom and show your muscular talent- swing away to beat out the dust and dirt. In this activity, you will involve more muscles than vacuuming alone and help you get some fresh air.

Always prefer stairs: Instead of making one trip up and down, try to convert it into multiple trips with the clean or dirty clothes. Remember, we have a target to do more work as a workout, not less work with the help you machineries

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