While much is being talked about fitness these days by various doctors, nutritionists, health experts and practitioners, World Health Organization (WHO) recommends five basic tips to stay fit and healthy.
Here is a checklist everyone should follow to maintain good and sound health.
- Have regular check-ups: Even if you feel healthy, regular health check-ups (such as blood pressure, blood sugar levels, prostate checks) are essential to catch any problems early and maintain sound health. Mental health is just as important, and seeking help for mental health issues, including depression and anxiety, can be critical.
- Reduce alcohol use: The harmful use of alcohol killed nearly 3 million people in 2016; 75% of whom were men. Thus, men should especially focus on this tip. Drinking too much, or too often, increases your immediate risk of injury, road crashes and violence, as well as causing longer-term effects like liver damage, cancer and heart disease. Harmful use of alcohol can also affect your mental health and has a negative impact on your family and the people around you.
- Quit smoking: Tobacco use causes cancer, lung disease, heart disease and stroke, killing more than 7 million people every year around the world. It also causes impotence. Quitting smoking is one of the best actions you can take for your health. Within 12 weeks, your lung function increases, within a year your risk of heart disease is already half that of a smoker’s.
- Eat healthy: Eating a healthy diet helps prevent diabetes and many other diseases. Try to eat more fruit, vegetables, legumes (e.g. lentils), nuts and whole grains. Limit the amount of salt to 1 teaspoon per day, sugar to less than 5% of total energy intake and saturated fats to less than 10% of your energy intake.
- Be more active:1 in 4 people are not active enough. Adults should do at least 2.5 hours of moderate-intensity physical activity a week. Physical activity helps you maintain a healthy weight, reduce the risk of heart disease, stroke, diabetes and cancer and can help beat depression too.
Thus Danone with its mission ‘to bring health through food to as many people as possible’, has joined hands with InBody.
Its flagship brand Protinex has been driving protein awareness among Indians with its new campaign on muscle health.
Regarding low protein levels in Indians, Himanshu Bakshi, Director- Marketing, Danone India said, “Food companies have a vital role to play in helping enable healthier lives and at Danone, we believe a food revolution has begun.”
He said, “We strive to meet the needs of our consumers through health-focused product offerings responding to today’s and tomorrow’s food trends.”
“Presently, Danone is making concerted efforts to build the importance of Protein in muscle health. We truly believe that Muscle Health is a big health agenda that Indians need to focus on. Protinex recently launched its new campaign #ProtinexForMuscleHealth to establish the importance of protein for good muscle health among Indians,” added Bakshi.
Kenneth Cha, MD, InBody India said, “At InBody, we strive to address health & nutrition issues based on in-depth research and factual data. According to our recent study, there is a pervasive problem of poor muscle health in India which needs to address.”
Sharing his views, Dr. Nandan Joshi Head – Nutrition Science & Medical Affairs, Danone said, “Protein is the most misunderstood nutrient with a lot of fallacies around it like it’s only for bodybuilders, or the belief that our daily diets have sufficient protein, and some people believe that Protein supplements are only for specific medical conditions.”
He stated, “To compound the situation-not many people are aware about their daily Protein requirement. Similarly, Muscle health is often ignored since it is misunderstood as an area which is of relevance only to a sportsperson or a gym goer. Not many Indians know about its overall impact on health and wellness. Good muscle health is not only a key for an active lifestyle, but also for carrying out our daily physical activities to maintain a healthy life!”
Adequate intake of dietary proteins is vital to maintaining muscle mass as it ensures the provision of essential amino acids and stimulates protein synthesis. Dietary protein and/or specific amino acid ingestion largely increases muscle protein synthesis rates and inhibits protein breakdown, thus favouring net muscle protein deposition.
The quantity of protein and the Essential Amino Acids are the most important stimuli for protein synthesis. Along with adequate protein intake, exercise also plays important role in stimulating muscle protein synthesis and good muscle health.