The least healthy way to live is to be inactive according to some of the best doctors at the best hospital in Vadodara and throughout India. Yet there are occasions when you have no other option. Long stretches of inactivity can slow the metabolism and make it harder for the body to maintain healthy blood sugar levels, blood pressure, and fat-burning processes.
Today, the majority of our work days include prolonged periods of sitting. The WFH (Work-From-Home) scenario is a reality for many of us as it has become increasingly accepted as a working method. But living a sedentary lifestyle is detrimental. Obesity, heart conditions, excessive blood pressure, and even early death might result.
Even while we can’t avoid a sedentary lifestyle, we can adopt some practices that will help us lessen its negative consequences. So, here are some of the best dietary and lifestyle approaches you should consider if you are a WFH working individual.
First and foremost, other criteria like your age, weight, and overall fitness level will determine how many calories you may consume while not exercising. Even if you have a sedentary lifestyle, you shouldn’t generally consume more than 2500 calories for men and 2000 calories for women. Most people can burn more than 1800 calories daily without engaging in any physical activity.
Fruits and vegetables, which are low in calories and high in nutrients, are the foundation of a healthy sedentary diet. Because fibre keeps you feeling full, most fruits and vegetables are abundant. Fighting hunger is crucial to maintaining a low-calorie diet since, if you’re not sedentary by choice, stress eating at the first indication of a hungry pang might result from dissatisfaction. You can have three complete meals daily while keeping within your desired calorie range if you have fruit for breakfast, a large mixed salad for lunch, and at least two vegetables of various colours for supper.
Carbohydrates impede almost every dieter’s journey. As long as you pick the appropriate kind, they’re tasty, calming, valuable, and not harmful to you. White rice, white bread, white-flour spaghetti, cake, cookies, crackers, and all other mass-produced snack items are empty sources of starch. These meals’ processed flour and refined sugars increase blood sugar, which necessitates an insulin reaction. Your brain may indicate hunger once the insulin has removed the sugar from your system, at which point you may feel the need for another serving or a second snack. For a satisfying and robust breakfast, think about oats or granola, or have a few slices of dense, whole-grain bread with cottage cheese.
Your muscles still require protein even if you aren’t exercising. Pick lean protein options, including chicken, turkey, shellfish, and lean beef or pork chops. The healthiest method for cooking fish and meats is to grill or broil them. In addition to protein, seafood contains vital fatty acids that raise the amount of high-density lipoproteins, or HDLs, in your blood, which lowers cholesterol levels. Proteins can help you feel fuller for a more extended period since they take longer to digest than carbs. For a delicious and satisfying start to the day, combine fruit with nonfat or low-fat dairy, such as yoghurt. With the addition of chicken, shrimp, tuna, or a hard-boiled egg, your lunch salad will gain protein.
Don’t forget to experiment with spices since if a diet doesn’t taste nice, you’re far more likely to give it up. If you can, stay away from salt to lessen your chance of water retention. Lemon juice is versatile and contains a little vitamin C. Cinnamon and honey liven up most breakfast grains. To make an easy, excellent salad dressing, combine olive oil, white vinegar, lemon juice, salt, and pepper in a bowl. Any protein, including chicken, fish, cattle, or hog, may be prepared with the traditional blend of parsley, sage, rosemary, and thyme.
Besides changing your dietary habits, you can also engage in some form of basic exercise. Most of us sit down to work, frequently in front of a computer, even when we work from home. Although it might be challenging to squeeze exercise into your hectic job, here are some suggestions to start you moving:
Eating a balanced diet and regular exercise are the two essential components of staying healthy. In addition, your body is continually being defended by your immune system against various diseases from viruses and bacteria. Regular check-ups can also aid in identifying possible health problems before they materialise.
Sedentary behaviour is associated with severe health problems, according to research. It is because many people fall short of the recommended levels of physical exercise and risk becoming inactive for long periods.
By raising their physical activity levels and altering their diets as previously suggested to reduce their idle time, people can lessen the hazards of a sedentary lifestyle. Recommendations on dietary and healthy habits are provided by the excellent doctors at the best multispeciality hospital in Vadodara.
Dr. Komal PatelDr.Komal Patel serves as Member of the Governing Body in the University and Director. She’s eminent laproscopic surgeon , Gold medalist in Obstetric and Gynaecology as well as oversees smooth functioning of the Department in Parul Sevashram Hospital and she is actively involved in establishing and developing surgical departments in Parul Sevashram Hospital. She had worked as an Gynaecologist and Obstetrician in Parul Maternity Home in Baroda prior to joining Parul University.
Dr. Geetika PatelDr Geetika Madan Patel is a proficient doctor and administrator having pursued her MBBS and MD in Community Medicine with Gold Medal from the illustrious Maharaja Sayajirao University of Baroda. Currently she is the Member of Board of Governance and Medical Director of Parul University.She has played key role in the establishment of various medical institutions & hospitals in Parul University and is now heading Parul Sevashram Hospital.
Dr. Jagdish T. Gohil is the Dean at Parul Institute of Medical Sciences & Research. He has a vast experience of over 37 years in Obstetrics & Gynecology. He is an alumnus of Baroda Medical College. He has worked at the Government Medical College & SSG Hospital, Baroda in various capacities since 1988. He has been a UG & PG examiner at various universities in the country He is well known gynecologist has conducted many complicated surgeries during his tenure as Associate Professor at SSG Hospital, Baroda and still continues to do in spite of being the post of Dean. He has guided more than 30 PG students also more than 5 PhD. Scholars for their research. He has been an assessor for Medical facilities for the MCI at Medical Colleges & Hospitals. He has been a member of the PG council at the M.S. University of Baroda. He is life member of Indian Medical Association, Indian Association of Gynec Endoscopy, Life Member and Indian Menopause Society, life member of Indian Association of Gynec Oncology. He is active member of FOGSI since last 30 years. He had delivered many lectures in State and National Conferences.
M. No. : +91 9825151528
Email : medicaldean@paruluniversity.ac.in
Dr. Mrs. Kalpana R. Sulhyan is the Dean at Parul Institute of Medical Science & Research. She has teaching experience of over 34 years. She was selected as Professor of Pathology by Maharashtra Public Service Commission in 2000 and she has worked as Professor & Head of Pathology department in various Government Medical Colleges in Maharashtra State. She retired from Maharashtra State Department of Medical Education and Research on 31st August, 2019. She was recognized PG Teacher of Maharashtra University of Health Sciences and was PG Teacher for more than 80 PG Students of Pathology. In her guidance, Department of Pathology of GMC, Miraj received histopathological excellence award at state level many times. She has 65 National & International Publications. She was appointed by Maharashtra State Government as Officer on Special Duty for development of three new Government Medical Colleges at Latur, Akola and Kolhapur. She has worked as Assessor of Medical Council of India for many Medical Colleges for both undergraduate and postgraduate courses. She has worked as Dean of Government Medical College. She was selected as Dean by Maharashtra Public Service Commission.
M. No. : +91 9552012233
Email : medicaldean@paruluniversity.ac.in
If you have any query, please, feel free to contact us.
Please, note email address of our clinical research department cr.psh@paruluniversity.ac.in
Dr. Devanshu PatelDr.Devanshu Patel, a dynamic, visionary and proactive leader, is President of Parul University. His unflinching commitment to the cause of education and whose continuous efforts for spreading the cause of education not only in Gujarat but also in different states of India and also in 49 different countries have resulted in more than 25,000 students pursuing their undergraduate, post graduate and doctoral degree programmes in 34 academic institutions offering more than 160 degree programmes.
Dr. Atul Kumar SaxenaDr. Atul Kumar Saxena is a Medical Superintendent at Parul Institute of Medical Science & Research.Dr. A.K.Saxena, Medical Superintendent, brings to PSH a vast surgical experience of over 35 years in General Surgery. He is an alumnus of Baroda Medical College. He has worked at the Government Medical College & SSG Hospital, Baroda in various capacities since 1981. He has handled administrative duties as Medical Superintendent of 1500 bed SSG Hospital, Baroda, Additional Dean of Baroda Medical College and Head of EM Dept. He established the Department of Emergency Medicine at Baroda Medical College offering MCI recognised MD programme in EM. He has been on the selection boards of the UPSC & GPSC as subject expert. He has been a UG & PG examiner at various universities in the country and the NBE both for General Surgery & EM. He has guided more than 45 PG students for their research in General Surgery & Emergency Medicine. He has been an assessor for Medical facilities for the MCI and the NBE at Medical Colleges & Hospitals. He has been a member of the Senate and PG council at the M.S. University of Baroda.
M. No. : 9825177292
Email : atulkumar.saxena77687@paruluniversity.ac.in
Dr. Dipesh DuttaroyDr. Dipesh Duttaroy holds more than 38 years of rich and vast experience in General Surgery and is designated as Director – Post Graduate Studies and Professor in Department of General Surgery at Parul Institute of Medical Science & Research. He is superannuated as Professor and Head – Department of Surgery; Medical College Baroda and has also served in various capacities at Govt. Medical College Surat and M.P Shah Medical College Jamnagar. He has been Dean of students – Faculty of Medicine at The Maharaja Sayajirao University of Baroda and as Postgraduate Guide in General Surgery for more than 50 students.
As an ex- member of the ethics committee of Medical Council of India and presently ethics committee member HMPCMCE Karamsad and IECHR Medical College Baroda; Dr. Duttaroy holds a dignified position as subject expert in the selection boards for UPSC and GPSC, Examiner at various universities, National Board of Examinations & has been an assessor for accreditation facilities for the MCI and NBE.
Ms. Ekta ModiMs. Ekta Modi represents Parul Sevashram Hospital as Chief Operating Officer. With a vast experience of about 18+ years, she is an expert in the field of administration, quality, branding and marketing along with patient centric approach !
She holds a doctorate in Management Studies along with MBA (Healthcare Management) and certified for MDP by IIM Ahmedabad and AIIMS Delhi
