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Quick Balance Exercises for a Busy Day
Rtv News
25 Jan 2025, 15:54
Photo: Collected
Maintaining good balance is crucial for safely performing everyday activities, but it's a skill that tends to decline with age. This decline can increase the risk of falls, which are a leading cause of injury and disability for people over 65, according to Harvard Health Publishing.
Balance exercises can help slow or even reverse this decline without requiring a significant time commitment.
Kristina Dunlea, a physical therapist at Harvard-affiliated Brigham and Women's Hospital, highlights the ease of incorporating balance training into your daily routine. "Just a minute of balance exercise here or there has a cumulative effect," says Dunlea. "As your balance improves, it gets easier to carry out daily tasks."
Why Balance Is Important
Good balance is essential for activities like walking, climbing stairs, reaching high shelves, and getting in and out of chairs or beds. Without it, these tasks can become difficult—or even dangerous.
For those with busy schedules, weaving balance exercises into daily habits can help you stay consistent. Dunlea suggests using moments you already have, such as waiting for coffee to brew, brushing your teeth, or watching TV commercials, to practice balance.
Simple Balance Exercises
1. Tandem Standing
- Stand with your arms at your sides.
- Place your left foot directly in front of your right foot, heel to toe, and engage your inner thighs.
- Extend your arms to your sides for balance.
- Hold for up to 30 seconds, then switch, placing your right foot in front.
2. Heel Raises
- Stand with your arms at your sides.
- Lift your heels, shifting your weight onto the balls of your feet.
- Keep your ankles stable—don’t let them roll inward or outward.
- Hold briefly, then lower your heels back to the floor.
- Repeat 10 times, maintaining good posture throughout.
3. Single-Leg Stance
- Stand with your arms at your sides.
- Bend your right knee and lift your foot several inches off the ground.
- Balance on your left leg, holding the position for up to 30 seconds.
- Return to the starting position and repeat on the other leg.
These quick and simple exercises can make a significant difference over time, improving balance, coordination, and confidence in your movements—all without disrupting your busy day.
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10 Morning Habits Parents Should Follow to Set a Good Example for Kids
A healthy morning routine sets the tone for the entire day, and for parents, it's an opportunity to lead by example. Kids often mimic their parent's behaviour, making the morning hours a perfect time to instil positive habits. Here are 10-morning habits every parent should adopt to inspire their children:
1. Wake Up Early
Starting the day early gives parents time to prepare and approach the morning calmly. This teaches kids the value of being proactive and organized.
2. Make the Bed
A small yet impactful habit, making the bed demonstrates discipline and creates a sense of accomplishment right at the start.
3. Practice Gratitude
Taking a moment to reflect on what you’re grateful for sets a positive tone for the day. Share this practice with kids to cultivate a grateful mindset.
4. Eat a Healthy Breakfast Together
Breakfast is the most important meal of the day. Preparing and enjoying a nutritious breakfast together teaches kids the importance of balanced nutrition.
5. Avoid Screen Time
Model mindful habits by limiting phone or TV use in the morning. Encourage conversation, reading, or other productive activities.
6. Exercise or Stretch
Incorporate light exercises or stretches into your morning routine. Active parents inspire kids to stay physically fit and understand the importance of movement.
7. Plan the Day
Share your daily schedule with your kids and encourage them to do the same. This habit fosters time management and organizational skills.
8. Practice Self-Care
Show your children that taking time for personal hygiene and grooming is essential for self-respect and confidence.
9. Maintain a Positive Attitude
Even on busy mornings, staying calm and cheerful helps create a stress-free environment that kids will learn to emulate.
10. Read or Learn Something New
Spend a few minutes reading or engaging in a learning activity. When kids see their parents valuing knowledge, they’re likely to develop a similar mindset.
New Year's Food Traditions Around the World
As the new year dawns, people across the globe celebrate with unique rituals and foods, each believed to bring good luck, prosperity, and happiness for the year ahead. These culinary traditions are rich in symbolism and reflect the diverse cultures and beliefs of different countries. Here's a look at some of the foods consumed at the start of the new year in various parts of the world:
Spain: Twelve Grapes
In Spain, people eat 12 grapes at midnight, one for each stroke of the clock. Each grape represents a month of the coming year, and they believe that eating them will bring good fortune and prosperity.
Japan: Soba Noodles
On New Year's Eve, the Japanese enjoy a bowl of Toshikoshi Soba, a long noodle dish. The noodles symbolize longevity and stability, wishing for a long and prosperous year.
United States (Southern Tradition): Hoppin' John
A major New Year's food tradition in the American South, Hoppin' John is a dish of pork-flavoured field peas or black-eyed peas (symbolizing coins) and rice, frequently served with collards or other cooked greens (as they're the colour of money) and cornbread (the colour of gold). The dish is said to bring good luck in the new year.
Different folklore traces the history and the name of this meal, but the current dish has its roots in African and West Indian traditions and was most likely brought over by slaves to North America. A recipe for Hoppin' John appears as early as 1847 in Sarah Rutledge's ''The Carolina Housewife'' and has been reinterpreted over the centuries by home and professional chefs.
The dish reportedly got its name in Charleston, South Carolina, and it is a veritable staple of Lowcountry cooking.
Philippines: Round Fruits
In the Philippines, round fruits such as oranges and grapes are eaten on New Year's Day. The round shape is associated with coins, symbolizing financial prosperity for the year ahead.
Italy: Lentils and Sausages
Italians traditionally enjoy lentils on New Year's Day because their shape resembles coins, representing financial success. Sausages are also consumed as a symbol of good health.
China: Dumplings and Fish
In China, dumplings are a must for the New Year celebration, as they symbolize good luck. Fish is also eaten, symbolizing wealth and prosperity.
Brazil: Beverages
In Brazil, influenced by European customs, people eat 12 grapes or pomegranate seeds with the 12 chimes of the new year, similar to Spanish and Portuguese traditions. Additionally, rice and beans are common on the dining table. The idea is that rice and beans symbolize economic progress.
In the evening, people gather to drink cocktails made from various fruit juices while dancing the samba on the beach.
Greece: Vasilopita Cake
In Greece, Vasilopita, a cake with a hidden coin, is served. The person who finds the coin is believed to be blessed with good fortune for the year.
South Korea: Tteokguk Soup
In Korea, families gather to enjoy Tteokguk, a soup made with rice cakes, meat, eggs, seaweed, and vegetables. Eating the soup is believed to bring a year of health and prosperity.
Germany: Pig's Feet and Lemon Rings
In Germany, people eat pig's feet, symbolizing good luck, and lemon rings, which represent the continuity of life. "Sugar pigs" made of sugar and almonds are also a festive treat.
Mexico: Tamales
Mexicans celebrate the new year with tamales, a traditional dish wrapped in corn husks filled with meats, cheese, and other ingredients. Rosca de Reyes, a cake with fruit preserves and powdered sugar, is another popular food for the occasion.
Argentina: Beans
In Argentina, beans are a significant part of the New Year's meal. They represent prosperity, as beans are an important crop, and eating them is thought to bring financial success.
Netherlands: Oliebollen
In the Netherlands, fried oil balls, or Oliebollen, are sold by street carts and are traditionally consumed on New Year's Eve and at special celebratory fairs. They are doughnut-like dumplings, made by dropping a scoop of dough spiked with currants or raisins into a deep fryer and then dusted with powdered sugar.
In Amsterdam, be on the lookout for Oliebollenkraams, little temporary shacks or trailers on the street selling packets of hot fried Oliebollen.
Poland and Scandinavia: Pickled Herring
Because herring is in abundance in Poland and parts of Scandinavia and because of their silver colouring, many in those nations eat pickled herring at the stroke of midnight to bring a year of prosperity and bounty.
Some eat pickled herring in cream sauce while others have it with onions.
One special Polish New Year's Eve preparation of pickled herring, called Sledzie Marynowane, is made by soaking whole salt herrings in water for 24 hours and then layering them in a jar with onions, allspice, sugar and white vinegar.
Scandinavians will often include herring in a larger midnight smorgasbord with smoked and pickled fish, pate and meatballs.
Denmark and Norway: Kransekage
Kransekage, or wreath cake, is a cake tower composed of many concentric rings of cake layered atop one another, and they are made for New Year's Eve and other special occasions in Denmark and Norway.
The cake is made using marzipan, often with a bottle of wine or Aquavit in the centre and can be decorated with ornaments, flags and crackers.
Around the globe: King Cake
The tradition of a New Year's cake spans countless cultures. The Greeks have the Vasilopita, the French the gateau or galette des rois. Mexicans have the Rosca de Reyes and Bulgarians enjoy the banitsa.
Most of the cakes are consumed at midnight on New Year's Eve – though some cultures cut their cake on Christmas or the Epiphany, January 6 – and include a hidden gold coin or figure, which symbolizes a prosperous year for whoever finds it in their slice.
These diverse food traditions reflect the values and customs of each country, uniting families and communities in celebration while symbolizing hope for a prosperous year ahead.
There's No Need to Shower Every Day – Here's Why
Is washing ourselves very frequently necessary? Some experts believe that everyday showering is based more on a "social contract" than actual need.
According to most dermatologists, for most people, showering daily is not necessary and can even be considered unhealthy as it can strip away the skin's natural oils, leading to dryness and irritation; showering less frequently is generally considered healthier unless you have specific needs like heavy sweating or a skin condition that requires more frequent cleaning.
Key points to consider:
Skin health:
Frequent showering can dry out your skin, especially if you have sensitive skin, so showering less often can be better for overall skin health.
Environmental impact:
Showering less frequently conserves water, which is beneficial for the environment.
Individual needs:
People with oily skin or those who exercise heavily may need to shower more often.
5 Superfoods That Prevent Kidney Damage
As temperatures drop in winter, our bodies undergo metabolic shifts that can put extra strain on the kidneys. These vital organs work tirelessly to filter toxins and maintain fluid balance. To support kidney function and prevent damage during the colder months, incorporating kidney-friendly superfoods into your diet is essential—especially when consumed at night. Here are five powerful foods that help protect your kidneys:
1. Beetroot
Beetroot is packed with antioxidants and nitrates, which naturally lower blood pressure and improve blood flow. Its high fibre content aids digestion, detoxifies the body, and supports kidney cleansing. Add beetroot to winter salads or soups to take advantage of its circulation-boosting and detoxifying properties.
2. Sweet Potato
Sweet potatoes are rich in vitamins A and C, fibre, and potassium. These nutrients help regulate blood sugar levels and blood pressure—both crucial for maintaining healthy kidney function. Their nutrient profile makes sweet potatoes an excellent choice for stabilizing blood glucose and reducing the risk of kidney disease.
3. Spinach
Spinach Loaded with iron, magnesium, and antioxidants, spinach supports kidney health. However, due to its oxalate content, it should be consumed in moderation to avoid the risk of kidney stones. Enjoy spinach in controlled portions to benefit from its nutrient-rich profile while protecting your kidneys.
4. Garlic
Garlic is not only a flavorful addition to meals but also a powerful kidney protector. It contains allicin, an anti-inflammatory compound that helps lower blood pressure and cholesterol levels. Incorporating garlic into your diet can enhance both the taste and health benefits of your meals, providing natural kidney support.
5. Cranberries
Cranberries are well-known for preventing urinary tract infections by stopping harmful bacteria from adhering to the urinary tract, offering protection for the kidneys. Rich in antioxidants, cranberries help combat oxidative stress and prevent kidney damage. Drinking cranberry juice or adding fruit to your diet is a delicious and effective way to support kidney health.
Including these superfoods in your winter diet can help protect your kidneys, reduce inflammation, and promote overall well-being.
Diabetes, Here's What Happens to Body If You Skip Breakfast
While skipping breakfast has become a trend due to busy schedules or fasting practices, people with diabetes must understand the potential effects of missing this important meal.
Breakfast plays a significant role in regulating blood sugar levels and supporting overall health, and skipping it can cause a range of negative physical and psychological consequences.
Kanikka Malhotra, a consultant dietician and diabetes educator, highlights the critical nature of breakfast for diabetes management, noting that its absence can create a series of challenges:
1. Blood Sugar Imbalance Missing breakfast can disrupt blood sugar control, leading to higher blood sugar levels later in the day. After fasting overnight, the body may respond more aggressively to meals, causing spikes in blood sugar, particularly after lunch or dinner. Over time, this leads to greater fluctuations in blood sugar levels, making it harder to stabilize glucose and increasing the risk of complications.
2. Increased Insulin Resistance Insulin resistance, a core factor in type 2 diabetes, makes it more difficult for the body to process glucose effectively. Skipping breakfast can worsen insulin resistance, complicating efforts to manage blood sugar. This can accelerate the progression of diabetes and increase the risk of cardiovascular issues.
3. Long-Term Health Risks Consistently missing breakfast can have long-term health effects, such as:
Accelerated onset of type 2 diabetes in prediabetic individuals.
Organ damage, including neuropathy (nerve damage), nephropathy (kidney damage), and retinopathy (vision impairment), due to prolonged high blood sugar levels.
4. Nutritional and Metabolic Imbalances Breakfast provides key nutrients like fibre, protein, and healthy fats, which help stabilize blood sugar. Without it, people are more likely to overeat or make poor food choices later in the day, leading to metabolic disruption, potential weight gain, and increased risk of complications.
5. Psychological and Cognitive Effects The effects of skipping breakfast extend beyond the physical. Missing this meal can lead to:
Increased hunger, may result in overeating or poor food choices.
Mood swings and irritability due to unstable blood sugar.
Difficulty concentrating and reduced productivity due to a lack of consistent energy.
Healthy Breakfast Tips for Diabetics
To support better blood sugar control, individuals with diabetes should prioritize a balanced breakfast that includes:
Low glycemic index (GI) carbohydrates, like whole grains or oats, provide steady energy.
Lean proteins, such as eggs, Greek yoghurt, or tofu, help stabilize blood sugar.
Healthy fats, including avocado, nuts, or seeds, provide sustained energy.
Fibre-rich foods, such as vegetables or chia seeds, aid digestion and promote satiety.
It is best to avoid processed or sugary foods that can cause rapid blood sugar spikes and disrupt metabolic function. By making mindful breakfast choices, diabetics can better manage their blood sugar levels and support overall health.
Source: TIE
Foods That Relieve Cold, Cough, and Flu Symptoms
Experiencing colds, coughs, and flu-related issues during seasonal changes is very common. These problems are widespread in households during winter. Using warm water for relief from cold-related issues has been practised since ancient times. However, adding certain foods to warm water can not only enhance nutritional value but also help boost the immune system. Let's explore some foods that are beneficial for strengthening immunity.
Hot Soup
Hot soup is extremely comforting during a fever or when suffering from a cold and cough. A person often lose their sense of taste when they catch a cold, but consuming vegetable or chicken soup with black pepper can help restore taste and provide relief. Hot soup also aids in clearing mucus from the airways. It can be a nutritious and beneficial meal for both children and the elderly.
Black Cumin and Garlic Mash
Lightly toasted black cumin and garlic, mashed with mustard oil and salt, and served with warm rice, can help relieve nasal congestion. The components in garlic and black cumin boost immunity and help alleviate cold and cough symptoms.
Coconut Water
During fever and cough, the body tends to become dehydrated. Therefore, drinking plenty of water is essential. Additionally, coconut water, rich in vitamins and minerals, keeps the body hydrated and strengthens immunity.
Spiced Tea
To relieve throat irritation, spiced tea made by boiling ginger, bay leaf, and clove is very effective. Adding a little honey enhances the taste and reduces throat pain and discomfort. The antibacterial and anti-inflammatory properties of ginger and honey help prevent infections.
Mint Tea
Peppermint tea made from mint leaves helps relieve cold and sinus symptoms. The medicinal properties of mint soothe the airways and reduce migraine headaches. Drinking hot mint tea protects from colds and keeps you refreshed throughout the day.
Vitamin C-Rich Fruits
Most of the fruits available during winter or at the end of winter are rich in vitamin C and antioxidants. These boost immunity and help protect against various pathogens. Including oranges, mandarins, guavas, and other sour fruits in your diet during this time is essential.
Regularly consuming these homemade and nutritious foods can relieve cold and cough symptoms and strengthen the body's immunity.
Skin-Whitening Creams Can Cause Kidney Problems
In a society where appearance often overshadows substance, the pursuit of beauty has driven the growth of the cosmetic and beauty industry. Despite campaigns like "Black is Beautiful" and ongoing criticism of fairness creams, the preference for lighter skin remains prevalent, as seen in matrimonial advertisements emphasizing "fair and attractive" appearances. This societal pressure has fueled the soaring demand for skin-whitening products. However, recent studies have uncovered alarming health risks associated with these creams, particularly their impact on kidney health, as many contain harmful substances like mercury in concentrations exceeding safety limits.
Health Risks of Skin-Whitening Creams
Research has shown that certain skin-whitening creams can lead to kidney diseases. Ingredients like excessive mercury and glutathione, commonly found in such creams, can cause a condition called membranous nephropathy. This disease is characterized by protein leakage through urine, gradually reducing kidney functionality.
Potential Health Problems
Studies indicate that high levels of mercury absorbed through the skin can disrupt kidney functions by damaging the filtration system. This can lead to issues like protein deficiency, swelling in the feet, and fluid retention in other parts of the body.
Observations from Medical Experts
Dr Raja Ramachandran, a nephrologist from the Post Graduate Institute of Medical Education and Research in Chandigarh, says,
"Not all skin-whitening creams are harmful. However, some brands use unapproved harmful substances, increasing the risk of kidney problems."
He further warns about the risks of excessive glutathione, which can also negatively affect kidney health.
Research Findings in Kerala and Beyond
A study conducted in Kerala revealed that certain cosmetic creams contained mercury at dangerously high levels. Mercury absorbed through the skin was found to disrupt kidney functions and lead to adverse health effects.
Possible Solutions
In some cases, discontinuing the use of harmful creams led to a noticeable improvement in kidney function, with a reduction in protein leakage through urine. However, Dr Ramachandran points out that severe cases require Immunosuppressive Therapy for recovery.
Precautions and Preventive Measures
Choose Approved Brands: When purchasing creams, check for government approval and a list of ingredients.
Avoid Unfamiliar or Cheap Products: Many companies sell unapproved and inexpensive creams; avoid them.
Verify Brand Reputation: Renowned brands typically adhere to government regulations, so opt for well-known products.
Advice from Medical Experts
Doctors suggest adopting natural methods for healthy skin. Maintaining skin health through proper care and hygiene is better than relying on cheap or unfamiliar brands.
