Ask Dr. Nandi

  • Get Your Winter Fitness Groove On: How to Stay Active When You’re Freezing Your Buns Off

    Colder weather and shorter days make it tempting to stay inside and curl up on the couch with a warm blanket and a hot drink. If you live where winters are cold and bleak, you need to get your winter fitness groove on by staying active and moving with purpose all season long. Here are my tips for movin’ and groovin’ your way to better winter health.

    Let health and happiness motivate you.

    Moving with purpose every day is crucial to maintaining good health, but it’s especially important to keep moving throughout the cold winter months. Staying active this time of year helps keep you healthier and happier. Here’s why:

    • Exercising regularly strengthens your immune system so that you can more effectively ward off infections. This comes in handy during the winter when colds, viruses and flu are most prevalent.
    • Approximately 11 million Americans suffer from Seasonal Affective Disorder (SAD). Daily exercise reduces stress and releases feel-good endorphins that keep those winter blues at bay.
    • Getting out into nature exposes you to fresh air and sunlight, helping to clear your mind, fight depression and increase your Vitamin D.
    • Winter weight gain is common because it’s easy to turn to comfort foods that warm you up and make you feel good. Staying active helps you safely manage your weight.

    Warm up to better tolerate the cold.

    If you dread that icy burst of air that hits you when you first step out into the cold, follow this simple advice that makes it easier to head outdoors and preps your body for a workout.

    Take 5 to 10 minutes before heading outside to warm up. While still indoors, try jogging in place, stretching or doing jumping jacks. Any low level aerobic exercise will do the trick. The goal is to raise your body temperature before stepping outside. This way, when you go out into the cold air, you’ll already be warm.

    Dr. Nandi's Health QuizTry fun winter-friendly activities.

    Changing up your exercise routine challenges your body and keeps things interesting. Satisfy your adventurous side by going cross-country skiing, snowshoeing, snowmobiling or hiking in the snow. If you’re a bike enthusiast, you can even go mountain biking on packed snow.

    The physical workout, the scenery and the adrenaline rush provide an exciting and unique way to keep healthy and fit.

    Bring your workout indoors.

    For those times when an outdoor activity just isn’t possible, take advantage of your indoor options.

    Whether you have access to a gym or prefer to work out at home, there are so many ways to get yourself moving. If you can’t get out for a bike ride, take a spin class or use a stationary bike. Run or walk on a treadmill. If you have access to fitness classes, either at a gym or using workout DVDs at home, take a class (spin, yoga, dance, Pilates, swimming … you name it!).

    However you choose to move, the important thing is that you get moving.

    Don’t let cold winter weather prevent you from staying active. Move with purpose every day to help fight against disease, maintain your weight and improve your mood. Get outside as much as you can to enjoy winter-friendly activities that keep you happy, healthy and moving. Even if you’re freezing your butt off.

    If you have questions about how to stay active for better health, please send me an email to share your thoughts.

    Make healthy living a part of every day.

    The light in me honors the light in you. Namaste.
    Dr. Nandi

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    Partha’s Prescriptions

    • Get moving. Exercising 5 times a week for 30 minutes a day relieves stress, increases positivity and combats winter depression. Don’t have a gym membership? Take a short or long walk out in the fresh air whenever you can.
    • Brighten up your surroundings. If you suffer from Seasonal Affective Disorder (SAD), consider light therapy. Sitting near a light therapy box for 30 minutes a day causes a chemical change in the brain that improves mood and symptoms. I recommend using a 10,000 lux light box. About 80% of people with SAD have achieved great relief this way.
    • Make your health a priority year-round. Curious to know if you suffer from one of the most overlooked health risks without even knowing it? Take my quiz to see if you have it and how you can eliminate it from your life!

    The post Get Your Winter Fitness Groove On: How to Stay Active When You’re Freezing Your Buns Off appeared first on Ask Dr Nandi.

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  • Which is best for a sore throat: Lemon, honey or alcohol?


    Data pulled from WXYZ

    (WXYZ) – When you start to get that scratchy irritated feeling in your throat, you know a sore throat is coming on.

    But what’s the best home remedy to ease the pain? Lemon, honey or alcohol?

    There is some interesting scientific research supporting the use of honey.

    Honey has been found to help with pain after tonsillectomy, that’s when tonsils at the back of the throat are removed.

    Another clinical trial found honey improved nighttime coughing in children and that it was also effective in providing relief for cold symptoms.

    Lemon contains high levels of vitamin C, but there’s no evidence it’ll help with a sore throat. A few studies reported Vitamin C might reduce the length of a cold.

    But while some people may benefit, generally it’s pretty ineffective for the majority of us. When it comes to alcohol and a sore throat, there is no evidence that it’ll help.

    In fact, you should avoid alcohol when you’re sick as it can dehydrate you and lower your immune system. To help ease a sore throat, I’ve got my prescriptions:

    Partha’s RX

    1. Try mixing 2 teaspoons of honey into a hot drink or take it alone. Never give honey to a child younger than a year because of the risk for infant botulism.

    2. Drink lots of fluids but skip caffeinated drinks. Just like alcohol, they can leave you dehydrated.

    3. Try gargling with salt water. Fill a glass with 4 to 8 ounces of warm water and add ¼ to ½ teaspoon of table salt.

    4. Use a cool-air humidifier in the bedroom. It’ll keep the air moist and help your throat from getting too dry.

    It’s important you see your doctor if your sore throat is severe, lasts longer than a week, if you have blood in your saliva or phlegm, or if you have a fever that’s 101 degrees Fahrenheit or higher.

    Get immediate help if you have trouble breathing or swallowing.

    Copyright 2017 Scripps Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

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  • Eating cheese every day may actually be good for you


    Data pulled from WXYZ

    (WXYZ) – New research has found eating a little bit of cheese might help when it comes to the number one leading cause of death – heart disease, as well as the fifth leading cause of death, which is a stroke.

    15 studies with more than 200,000 were analyzed and researchers found those who ate roughly 40 grams of cheese a day lowered their risk for coronary heart disease by 14 percent and stroke by 10 percent.

    Many types of cheese have high levels of probiotics which could lower inflammation. Cheese also has an unsaturated fatty acid called conjugated linoleic acid which may affect cholesterol by lowering your bad LDL levels and raising the good HDL levels.

    The researchers didn’t look at what type of cheese the participants ate and point out

    This study did not find a cause-and-effect relationship. That means there could be other reasons why cheese lovers have lower risks for stroke and heart disease.

    But if you’d like to add cheese to your daily diet, here are my prescriptions:

    Partha’s RX:

    1. If you’re at risk for heart disease or stroke, choose low-fat options. Low-fat is made with 2 percent milk and non-fat is made with skim milk.

    2. Cheese products like cheese spread or American cheese are not categorized as cheese. They are processed products and contain flavor enhancers.

    3. Eat cheese in moderation. 40 grams of cheese is a roughly the size of a matchbox and slightly more than an ounce serving.

    4. Check the label for sodium levels. Some cheeses can be quite high and our total daily intake should be less than 1500 mg.

    Cheese contains vitamins A, K and D along with calcium, zinc, magnesium and protein. These are all excellent for healthy bone development in kids and also helps with preventing osteoporosis in adults.

    Adults should get about 1,000 mg of calcium a day and one ounce of cheese gives you roughly 20 percent.

    Just eat it in moderation because of the saturated fats and sodium levels.

    Copyright 2017 Scripps Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

    The post Eating cheese every day may actually be good for you appeared first on Ask Dr Nandi.

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