Podcasts by SANGYAN for Public Health Education and FAQs

1. अपने दिन की शुरुआत सुबह की सैर से करें । 2. वजन बढ़ने के साथ मधुमेह और उच्च रक्तचाप के खतरे में वृद्धि हो सकती है। 3. प्रतिदिन कम से कम 20 मिनट की मध्यम-तीव्रता वाली शारीरिक गतिविधि (ब्रिस्क वॉकिंग) या कम से कम 10 मिनट की जोरदार तीव्रता वाली शारीरिक गतिविधि (दौड़ना, तैरना, साइकिल चलाना) करें। 4. अपने सभी भोजन में सब्जियां / फल खाएं (जैसे कि करी, सूप, दही के साथ, दाल और चावल में डालें)। 5. छोटे भागों में भोजन करें। बड़े कटोरे में या सीधे पैकेट से मत खाओ क्योंकि यह आकलन करना मुश्किल है कि आपने कितना खाया है।

1. अधिक वजन / मोटापा शरीर में वसा के अधिक संचय की स्थिति है। 2. आहार और जीवन शैली में संशोधन से वजन बढ़ने का जोखिम कम होता है। 3. व्यायाम वजन को नियंत्रित करने और कल्याण में सुधार करने में मदद करता है | 4. आप क्या खाते हैं, कितना और कब खाते हैं, इसकी निगरानी के लिए एक फूड डायरी बनाएं। यह देखने में आपकी मदद करेगा कि आप कहां से बदलाव करना शुरू कर सकते हैं। 5. ज़्यादा शराब के सेवन से स्ट्रोक, दिल की विफलता, कैंसर और मोटापे का खतरा बढ़ सकता है।

1. Reduce the screentime, instead meditate for a while for a stress-free day. 2. Have curd, vegetable salad, any sabzi (less oil and salt), dal along with chapatti for lunch. 3. Get off the bus one or two stops early and walk to your workplace. 4. Avoid simple carbs: Sugar, pastries, refined flour, cookies, noodles, potato, sweet potato,refined flour bread etc. 5. Avoid starving and eat frequent small meals, but do not overeat.

1. Eat slow and chew your food thoroughly. Do not eat in a hurry. 2. High calorie beverages includes cold drinks, fruit juices, sweet tea, sweetened coffee drinks and alcohol . 3. Have a bowl of chopped carrot / cucumber/tomato/radish/beetroot as evening snack. 4. Drink Lassi, Spiced Buttermilk, coconut water, lemon water instead of sweetened beverages 5. Consume Fiber rich food like whole grains (oats, jowar, barley, ragi), whole pulses, green leafy vegetables.

1. Sleep for atleast 7 hours a day. Sleep improves attention, behaviour, memory, and overall mental and physical health. 2. Eat fresh fruits & vegetables & dry fruits to satisfy your sugar cravings. 3. Limit eating out and restrict fast food like chole-bhature, samosa, kachori, and bun-tikki. 4. Exercise helps in maintaing bone health and reduces joint pains. 5. Have a light dinner. Don't eat dinner late at night. Eat your dinner before 8 pm.

1. Have whole wheat grain chapati instead of bread/rice. 2. Aerobic exercise (eg. Walking,swimming,running) helps in reducing weight by suppressing appetite & thus reducing food intake. 3. Record your weight once per week with minimum clothing and on the same weight machine. 4. Use alternate cooking methods such as boiling, baking and stir frying. Avoid eating fried product. 5. Include 4-5 servings of fruits daily (eg. 1 medium sized apple, orange or banana).

1. Use different varieties of oil for cooking food such as ground nut, mustard oil or rice bran oil. 2. Drink atleast 8 to 10 glasses ( 2 litres) of water daily. 3. Don't get demotivatated , weight reduction takes time. 4. Read the food labels and choose food items with least salt, sugar and fat. 5. Eat breakfast everyday. Do not skip meals. Skipping of meals can lead to extreme hunger, overeating and poor food choices.

1. Limit use of ghee, butter and especially vanaspati in cooking. 2. Healthy breakfast options: 1. Poha 2. Upma 3. Oats porridge 4. Besan spinach cheela 5. Egg toast. 3. Avoid drinking alcohol. Those who drink, should limit its intake and avoid binge drinking. 4. Spend some time on breathing exercises for a relaxing day. 5. Regular physical activity helps in lowering cholesterol level.

1. Decrease intake of animal proteins, especially red meat and high fat dairy products. 2. Include 4-5 servings of vegetables daily (e.g. ½ cup of raw/ cooked vegetables or 1 cup of raw leafy vegetables, like spinach). 3. Take a 20-minute walk in your lunch break or walk up and down the stairs to remain fit and active. 4. Physical activity is important to maintain the optimum body weight. 5. Add fruits to curd—chopped apple, bananas, and grapes. It will provide sweetness, with fewer calories, less sugar, and more fiber.

1. The higher your BMI, the higher the risk for high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers. 2. Cut down on tea & coffee and replace it with green/lemon tea. 3. Walk for a while after having dinner. 4. If you Crave for cigrettes/bidhi, munch on mints, chewing gums or fennel seeds. 5. Avoid bakery products (biscuits, fan, muffin, pastry, cookie, cake) products as it contains saturated and trans fats(bad fats) and sugar.