Where the taglines like “Train like a Beast and Enjoy like a Beauty” doesn’t entice you to make a run for your best jogging pants and gym shoes?

F
The good news is that you really don’t have to! There are amply of ways to work out without ever setting your foot in the gym or doing even one squat thrust. In fact, when people start or join a gym at all many don’t want to exercise in front of others it may be “shyness” it is the “hesitancy” to do so and that is perfectly okay.

But first, let’s consider a few mindset shifts that will help you succeed.

Reassess and Rethink what it means to exercise and get yourself moving
Think of exercise as simply movement of the body, no form no shape just simple movement. Sometimes we have a depiction in our mind of what exercise looks like. Instead, think outside the box. Every movement counts.
Make them work out more than just weight loss. Contemplate how you will feel when you are more active, energetic and fit. Imagine yourself with more vitality, being less rigid and sore, feeling a little less stressed and frazzled, sleeping better, and feeling more alert and active. There are so many physical and mental benefits of exercise!

Avoid all-or-nothing thinking. Just sit down and think once, Does one hour of exercise feel overwhelming or even crushing to the point of avoiding it? Instead of a full hour, start small. Tiny stretches of exercise are still beneficial. Even a few minutes is better than doing nothing means not moving your body at all.
One thing to remember is don’t rely on inspiration. Drive your enthusiasm yourself Many people assume that they have to be motivated to work out, and they think that they hopelessly fall short. But the thing is, motivation wanes over time. Even athletes may not feel like working out every day, but they stick to a training schedule.
Make movement a habit by setting aside a specific time to do it each day. Find the time that works best for you, and set a reminder on your phone or smartwatch to help you stay on track.

If you wait until you “feel like it,” or “in a bit, I’ll start” in all likelihood you will never get the right moment to get up and move. Many people still believe in the fact that even after years of doing exercise still to this day rely on habit and a scheduled time to exercise, rather than the feel of that very moment. I know how much better exercise will make me feel physically and mentally, so it’s worth it to get it done and you would always be glad that you did exercise.
Make it fun. If working out isn’t your thing, focus on finding a physical activity that you do enjoy. There really is something for everyone. Find your calling by trying different types of exercises or activities until you find what is on the same wavelength for you (or at least something you don’t hate and would be consistent at). It doesn’t have to be a customary workout like going to the gym or aerobics.

Read this article further for some ideas to get you started.

Ways to work out when you don’t like exercising and the traditional workouts

Walking is one of the simplest and best exercises there is. In fact, that’s how most people get started. Many individuals enjoy it so much that they do the power-walk every day as their main exercise, and it generally leads to weight loss and one feels much better. The best thing about walking is, that it is free, it doesn’t require any equipment or special skill, and you can do it almost anywhere and even anytime. Just get up and go, is that you have to do.
Many people have dogs as their pets and walking your dog once or twice a day is a brilliant exercise that benefits you both, making it a “win-win” situation. Let yourself “GO” Just dance. Just put up the music at home and dance like no one’s watching, move yourself to the music and let the movement be. Or take if you want to take a class such as ballet, jazz, tap, hip-hop, salsa, ballroom, or belly dancing, we do have some great dance classes going on at PACC Karachi, if your movement is DANCE, get yourself registered their today.

Wash the car by hand instead of going through the automated carwash, we all love our automobiles. Rather than taking it for wash, do the deed yourself at home, it will not only make you active on a lazy Sunday morning but in return will also help you save a lot of money each month. Also, who can love and clean your car better than you!

Ride your bicycle
Cycling is one of the best ways to bring your whole body in motion. Cycling is gentle on the joints; it builds strength in the legs, muscles and core; is a great cardio exercise, and helps relieve stress and enhance the well-being of the individual helping the person to feel young and strong.

Do the chores yourself
Sure, housework may not be fun or something that you may look forward to, but it counts as exercise so at least there’s that motivation to get your housework done yourself. Gardening, backyard work, push mowing and clearing out untidiness works, too. Plus, you’ll have the satisfaction and gratification of getting the job being done.

Go out and play
Grab the children or your fur babies, go outside and have some fun. Don’t forget the joy of playing when you were a child? Try hula hooping, playing tag, dodgeball, hide and seek, swinging on the playground, hopscotch, skating, bike riding, playing catch, chasing fireflies or jumping rope.

Move-in virtual reality
Exercise video games are accessible for all the leading platforms including Wii, Nintendo, Xbox, Play station and PCs. Dance games; boxing, tennis and many other sports; and traditional exercise programs are among the many offerings that are presently available in the market for anyone who wants to grooves with the music.

Try a group fitness class
With a class, you don’t have to guess and speculate what exercises to do, for how long, which should come first and which one should follow, you simply show up and follow along. Plus, you’ll make new friends whose support and camaraderie can help you stay motivated. There really is something for everybody. The countless options include aerobics, Zumba, cardio kickboxing, barre, strength training and many more. Check out what’s available from your local recreation and parks department or fitness studio and try something new.

Take online exercise classes
There’s no need to leave the comfort of home and your environment when the class can come to you. In adding it to being private and oh-so-convenient in your own personal space, online classes are also the easier, safer option in a pandemic no mask or social distancing required, at the same time it connects you with the other exercise mates virtually giving you the feel and touch of a real live class at the comfort at your very own home.

Hiking
Hiking definitely is a way to connect you with nature and builds cardiorespiratory endurance and muscular strength, which helps build body core. What is a better time than an evening or an early morning to get outdoors and explore one of our state’s beautiful trails? Living in a city like Karachi we might not be able to find these trails but you can always find parks and other places for the walk, so you might find some great hiking trails in Islamabad at Margalla hills but need to look for other ways to carry on the routine.

Geocaching
Geocaching might seem farfetched keeping in view that Pakistan still needs to be technologically advance but this can be easily implemented as it is a kind of real-world treasure hunt that requires participants to use GPS synchronizes and an app to find what others have hidden. It’s a fun and engaging way to get in some walking. It can help in achieving the targeted steps for the day with some fun and great adventure.

Partner with a workout buddy
It is a famous idiom in Urdu “ik sey bhalley dou” Two can be better than one and will keep you both moving, a partner will keep you motivated, make you feel accountable and at all times will encourage you to do more and be consistent. Having a workout partner helps and raises your spirits and makes you feel the spirit of “DO MORE” and keep yourself exercising in some manner.

Think short and sweet while working out
Micro workouts also called “exercise snacking” is an approach to try if long workouts just aren’t for you. We believe that every person is different and their likes and dislikes also surely differ from each other. When “one-size-doesn’t-fit-all” how can one routine or one way of doing things can be the same and equal for all. For example, when we talk about micro-workouts, instead of one 30-minute workout, you could do three 10-minute bouts of exercise spread throughout the day. The thing to remember is, you need to set a routine even if you need an alarm or a reminder to do the deed. It is important that you are consistent and make sure that you don’t miss the desired time slots kept designated for the workout.

Martial arts or a self-defence
The martial art class and defence class means learning self-defence will help you build stamina, strength and flexibility. You’ll also develop coordination and balance, and increase self-confidence. It will prepare you to tackle any issue or obstacle that comes your way and makes you strong to face anything in life.

Sports with a group of friends or co-workers
Engaging in activities with friends and co-workers fosters good relationships as well as fitness, so it meets the greater goal set. We have suggestions for games to Try; a game of tennis, pickleball, bowling, badminton, or golf; or go canoeing, indoor rock climbing, roller skating or ice skating. A group activity is not only a good way to get moving but it is also a nice way to mingle, interact and spend some quality time with your friends and co-workers.

Use your fitness tracker
One way to keep track of your fitness goal is to complete a challenge to cover a certain number of miles in a month, or certain steps in a day or reaching a goal in a week. For example, if you walk or run five miles a day for one month, that equals 150 miles, can you imagine that is almost going or walking Hyderabad and it can help you achieve great fitness goals, so keeping track of things isn’t just a great way to maintain health but also an amazing way to keep track of things and keep yourself motivated!

Try mind/body formats
Trying these mind-body formats are just amazing, it helps you stretch your body and improve your overall body. Yoga improves an individual’s strength, balance and flexibility, and creates tranquillity. Tai chi is another way to relax and also helps reduce stress and anxiety, these activities also help you to increase flexibility and balance making your body toned and more leaned.

Water exercise
Well! This is something fun and great and it is beneficial for almost everybody but is especially good if you have arthritis, obesity, or mobility issues as it doesn’t add stress to your body joints and muscles due to weight. If you have access to a facility with a pool such as your community pool or if you have access to any club via membership, consider joining a water exercise class. Exercise in the water feels good and is a lot of fun.
It is not very common, but it is becoming a popular phenomenon in recent times, look for the clubs and pools that are offering this recreational exercising routine. Get enrolled right now and thank us later!

Just get moving and grooving!

Remember, there’s no one right way to work out, and as we have also mentioned earlier that “one size doesn’t fit all”. Be creative, have fun and find what works for you! You need to just get moving to the groove or anything that you might interesting in and something that you would like to carry forward with consistency. There is no right or wrong, nothing is more rewarding or less rewarding. The only thing important is how and when you do it. The setting of whatever you plan to do we suggest that only one mantra be followed which is “Let’s do the moves.”

Last Word!

Well, when you get moving it will help you overcome many health issues and will help you build strength and stamina and will make your body flexible. But one thing that you should carry with you is your health card. It may not seem an important bit that needs to be added in your life as it is your security against unforeseen circumstances and instances, the health insurance policy will provide you financial cushion against any uncertainty and accidents that cause a sudden dent in your financial budget.

Khurram Zahid

The post Exercises for People Who Hate to Work Out: Great Fun Ideas to Get Moving appeared first on Smartchoice.pk.

As that what we do right, we also try to get to a policy which is the right fit, a plan that checks all your needs and requirement and also is monetarily complementing with your pocket.

The healthiest foods and diets focus on real wholesome food which includes Lots of vegetables and fruits, whole grains, healthy proteins and fats. Added sugar and sodium is limited. Some of the healthy things are also super healthy and good for energetic lifestyle but they might be a little expensive for regular use, you can indulge in them occasionally like sea-food, berries etc.

In this article, we don’t exactly tell you the meal plan with its servings and portions but we tell you the essentials for a healthy meal plan that are important to sustain a healthy body and mind.
These below mentioned things can be part of your routine not just in one manner but can be used in multiple ways, cooked, raw, as an ingredient for some other parent dish etc.

Yoghurt

Yoghurt is one most easily accessible dairy product it contains probiotics or “good bacteria” that help keep our guts healthy. It’s also rich in calcium. Just 1 cup of yoghurt provides nearly half the recommended daily value of calcium and delivers phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein. Choose Greek yoghurt for an even bigger protein boost and whenever possible reach for plain.
One should avoid having the flavoured yoghurt as it lacks any additional benefits and leads to an increase in sugar intake that may lead to other health problems.
Having yoghurt in the morning before starting your day keeps your stomach PH balance and also keeps you hydrated it is especially advisable to have yoghurt in suhoor before you start your fast as it controls thirst throughout the day.

Nuts all the way?

They’re packed with healthy polyunsaturated fats and magnesium, two important nutrients for heart health. These nutrients may also ­offer protection against insulin resistance, which can lead to ­diabetes. Antioxidant compounds found in nuts, including ellagic acid and resveratrol, can reduce the wear and tear on your body from free radicals. In turn, this lowers inflammation, which may reduce cancer risk. Plus, nuts provide insoluble fibre, which studies suggest may help you stay healthy by feeding beneficial gut bacteria.

The ways you use nuts as part of food/meal plans: spread peanut butter on toast and have it for breakfast, lunch, dinner or grab it as a snack, keep a handful of nuts of your liking with you for a snack or a munching bits while working or make your own simple trail mix, means mix nuts of your choices together for instance dried mango bits, dried raspberries, pumpkin seeds. Walnuts and almonds make a very tasty and healthy snacking.

Eggs

A source of high-quality vegetarian protein, eggs might give your meal more staying power too. One egg has about 70 calories and 6 grams of protein. Plus, egg yolks contain lutein and zeaxanthin-two antioxidants that help keep eyes healthy. Mounting research links lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.

Eggs can be made part of your meal multiple ways like half-boiled, full boiled, poached, fried, omelette, scramble etc. one myth that having egg every day leads to pimples and acne which is absolutely baseless, as one commercial said “Sunday ho ya Monday Roz Khao Anday” keeping the health benefits in mind one should always incorporate eggs in their diet.

Who knew the humble egg was so nutritious?

Oats

Oats are a breakfast staple and quite the superfood it has soluble fibre which helps you lower cholesterol, prevents blood sugar from spiking and keeps your tummy filled longer. Eating more oats is an easy way to up your fibre intake, a nutrient most of us don’t get enough of.

Fibre is good for our guts and our waistlines and for keeping us full-all very important qualities in a portion of breakfast food. Plus, oats are whole grain and plain oats don’t have any added sugar. For a superfood meal or snack start with plain oats and turn them into healthy meals and snacks like berry oatcakes, homemade granola to enjoy with fruit and yoghurt, DIY energy bites with peanut butter or simply with milk, plus you can have sweet or savoury oats based on your taste buds.

Two ways to cook oats can be:
Stovetop: Bring 1 cup water (or nonfat or low-fat milk) and a pinch of salt (if desired) to a boil in a small saucepan. Stir in 1/2 cup oats and reduce heat to medium; cook for 1 minute. Remove from the heat, cover and let stand for 2 to 3 minutes.
Microwave: Combine 1 cup water (low-fat milk), 1/2 cup oats and a pinch of salt (if desired) in a 2-cup microwavable bowl, microwave on High for 1 1/2 to 2 minutes Stir before serving.

Add-ins makes any oatmeal better-tasting, but they also make it more nutritious. Topping oatmeal with your favourite fruit boosts the fibre and nuts offer healthy fats and make breakfast more filling, too and the best part is that you won’t feel quite bored with the plain old oats if you have it in multiple variations?

Fruit:
Dried fruit (such as raisins, cranberries, cherries or chopped apricots or dates)
Fresh or frozen berries
Applesauce
Jam or preserves
Chopped or sliced fresh fruit (such as bananas or apples)
Nuts or seeds:

Almonds, pecans, walnuts, hazelnuts, pistachios or peanuts
Sesame seeds, ground flaxseeds or chia seeds
Sweeteners:

Maple syrup
Brown sugar
Honey
Spices:

Cinnamon
Nutmeg
Ginger
Cardamom
Dairy: Add more calcium by topping with a little bit of yoghurt or milk.

If you are a working person with a busy schedule and it’s difficult to manage the whole cooking business in few precious morning minutes that you have between your sleep and office, you can always cook them ahead of time as what’s better than a delicious, comforting bowl of oatmeal in the morning?

How about having it ready when you wake up! Make big-batch oat in your slow cooker on a Sunday and then keep it in your fridge. Each morning, simply spoon up a serving’s worth in a microwave-safe bowl, add a tablespoon or two of water and then microwave until hot (1-2 minutes). It’s a simple, tasty way to have your favourite breakfast ready and waiting any day of the week.

Spinach

The greens are the life saviour, they provide you with such nutrients and minerals that our body requires. Dark leafy greens do a body good. Spinach is teeming with important nutrients: vitamins A, C and K-as well as some fibre, iron, calcium, potassium, magnesium and vitamin E. Studies have found that eating more greens, like spinach, can help you lose weight, reduce your risk of diabetes, keep your brain young and help fight off cancer.

We all have seen the cartoon popeye the sailor man in which whenever there is a certain situation eating spinach gives Popeye the strength to deal with it bravely, same spinach helps the body deal with anything foreign and harmful to our body.

Keep a certain portion of green leaves spinach, salad leaves, cabbage etc. and part of your routine to stay healthy and live a fit life.

Corn

Contrary to popular belief, corn is healthy. Even fresh corn isn’t as high in sugar as most people think there’s about 6 g in a medium-sized ear. Popcorn (if you skip the butter and salt) makes a great whole-grain snack: 3 cups of air-popped popcorn has less than 100 calories and provides 3gms fibre. Cornmeal adds crunch and flavour to a variety of baked goods, and 1/2 cup of whole-grain cornmeal has 4g fibre. Corn tortillas and corn flakes are whole-grain, too!

Corn is not only a tasty snack but as per research pop-corn also helps to breastfeeding mothers, so corn also falls high on our list of nutritious foods as it is not only tasty but can be taken in multiple forms salads, soups, popcorns, boiled, with poultry or fish and many other combinations.

Getting organized feels good and reaching your weight loss goals or leading a healthy life with clean diet feels even better. So, take enough time to follow through with these nutritious elements and make them part of your diet plan and stay on track.

Your healthy meal can be made in this manner:

Multiple meal plans that can be formulated based on taste and requirement by your body, for instance, your breakfast can be:
One cup corn flakes/oats with two teaspoons sugar and one cup non-fat milk
One banana
One hard-boiled egg/scrambled or poached egg
One cup of black coffee or herbal tea
(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat)

During the mid-day, if you feel hungry around 11ish or 12 you can easily opt for
One cup plain yoghurt with one tablespoon honey, one-half cup with fruits or berries, and one tablespoon almonds
A glass of water, hot tea or black coffee
(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)

You can go fancy with your lunch adding healthy yet tasty elements to your meal by having
One cup whole wheat pasta with one-half cup red pasta sauce or pepper sauce
Medium garden salad with tomatoes, spinach, corns and onions and two tablespoons salad dressing
Glass of water
(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)

Again if you feel like your appetite building up, you can go for a snack like
One and one-half cup cottage cheese or ½ cup nuts
One fresh peach or any fruit of your choice
Glass of water
(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)

Dinner needs to be done well, as one should eat well because then comes a whole night break you have your next meal so a good dinner meal can be
Dinner
One fish/chicken filet
One cup green beans/leaves
One cup of brown rice
One small garden salad with two tablespoons salad dressing
One glass of non-fat milk
Water with lemon or lime slice
(634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)

Planning healthy meals isn’t difficult but if you’re not used to it, the planning can take a little practice. The examples we provided should give you a great start. Once you have a system in place, you’ll breeze through the ritual you might even start to enjoy it.

Don’t feel discouraged if you don’t stick to the plan exactly as outlined it’s OK to make variations that fit your lifestyle and needs and make your taste buds happy. Just do your best to incorporate healthy choices into your day, vegetables, fruit, lean proteins, beans and pulses, and whole grains are always smart bets.

Making a healthy meal plan an following through-it is necessary to maintain your health in this hustle and bustle world but one another thing that is very important is to understand that being human we are not immune to all the evil bacteria and viruses even though we have a pool-proof healthy routine, so for that we should get a health cover.

The health cover from Jubilee General Insurance will provide you coverage against any unforeseen and unexpected medical emergency that may arise at any time without any warning or intimation, as we know some diseases can be rampant and may affect us when we are least expecting it. So make a pledge, live healthily and get covered today!

There are multiple plans being provided by Jubilee General Insurance, that covers all your health needs, for instance, the family health plan covers husband, wife and children up to three, HER care plan that specifically is for women related diseases, Parents care plan that is a unique design plan for individuals and parents falling in the age bracket of 45 years to 65 years, this plan also covers the pre-existing illnesses and the critical care plan is a lump sum settlement for diseases like cancer, heart attack etc.

So, understand each plan and find the right from multiple plans available from Jubilee General Insurance available at Smartchoice.pk, you can get your health plan within minutes after you make the payment online, you will receive your policy in your email,

Search, Compare and Buy your plans Today!!

Khurram Zahid

The post Add These 6 Healthy Food Items to Your 2020 Diet Plan! appeared first on Smartchoice.pk.

Just by now you’re standing and trying to pour some water for yourself and suddenly everything is shaking. The water bottle in your hand, the glass in your other hand and THEN everything blacks out!

When you open the eyes you are on the hospital bed and waiting for the doctor to tell you that it was just a simple blackout, and you’re doing fine. Just than the doctor enters with the handful of CT scans and reports… and in a flash you faint again!

If the doctor tells you that “you’re suffering from critical illness of cancer. You may have to go through from chemotherapy and the process what would be the first thing that will comes up to your mind? Why me? I’m just too young for this you know? This thing happens to old people? I am at the prime of my health?

Amidst all these questions, that our logical mind asks us, we need to read this one:

According to Dr Neelam (Consultant medical oncologist of Shaukat Khanum Memorial Cancer Hospital and Research Centre (SKMCH&RC), cancer is now one of the world’s biggest healthcare challenges. Every year, 8.2 million people die worldwide due to cancer while 14 million new cancer cases are registered every year. It is the commonest cause of death in many countries and globally effort are being made to understand its risk factors and how to prevent it. She went on to say that due to the ongoing research and preventation strategies in the developed countries, cancer incidence has gone down 25 percent. Unfortunately, on the other hand, cancer incidence ration is going up in low and middle income countries such as Pakistan, This is indeed a matter of great concern.

If you are an individual who has recently graduated and looking for career growth in the next 10 years but unluckily if you’re diagnosed with any of the critical illnesses. What will be your approach if you could get the chance to go back in time and do something? Would you get a backup plan, so that if/when you face this kind of situation it would help you financially to face the music with more confidence.

For these kinds of situations where you encounter yourself from “Critical Illness” that includes:

1. Cancer
2. Multiple Sclerosis
3. Coronary Artery Bypass Graft Surgery (CABGS)
4. Paralysis
5. Heart attack
6. Aplastic Amenia
7. Renal Failure
8. Benign Brain tumour
9. Stroke
10. Deafness
11. Surgery of Aeorta
12. End-stage lung disease
13. Blindness
14. Loss of limbs
15. Heart Valve Replacement
16. Loss of speech
17. Major organ transplant
18. Major head tumour

There is a plan that will help you go through this critical time, lessening your financial burden that comes with such life-threatening illnesses by Jubilee General Insurance “Critical illness Plan”

what is the Jubilee General Insurance Critical illness plan?

It is an insurance benefit that pays out a lump sum on the customer being diagnosed with a pre-defined critical illness like cancer or is undergoing a pre-defined medical procedure (like coronary artery bypass graft).

The customer has complete control over how he/she wishes to utilize the claim amount under critical illness insurance which complements the health insurance cover and safeguards the individual financially.

Unlike life insurance which is income protection due to death, critical illness is a living benefit. Critical illness insurance is a must-have for everybody.

It pays you, not your beneficiary. It helps you tide over unforeseen medical crises and pays you the lump sum insured should you survive 28 days of the critical illness.” But the insurance has its set of exclusions. For example, patients with diabetes or certain other pre-existing conditions would not be able to get the cover.

 It is advisable that people should buy the insurance when they are young and healthy. “The age limit varies from company to company. The maximum age for purchasing the cover is 50.”

A person’s age and health determine the cost of the cover. It depends not only on the insured, but also company and its policy.

“But as a rule of thumb, a 35 year old should be looking at taking a cover that is equivalent to five-seven times of his annual income.

The advantage of getting a Critical Illness plan is less premiums and more benefits. This policy comes up with cheaper premiums if your compare it with usual healthcare insurance and also has problem solving approaches such as: You can pay for your travelling if/when going for your treatments, Paying your debts during your treatment, Paying school fees for your kids during your treatment.

So now that you understand the importance of critical illness and the coverage it provides, don’t forget to check Jubilee General Insurance “Critical Illness plan”

Have a Safe time!

Khurram Zahid

The post CRITICAL ILLNESS…LET’S START TALKING appeared first on Smartchoice.pk.

We all know well that Children are particularly vulnerable to the effects of weather change, Seasonal changes are like clockwork, they take place every year, and every time there is a drop or increase in temperature, infections occur like cold, sore throat, flu, allergy and tummy troubles happen frequently with every change in season.

Studies have proven that weather changes are not directly responsible for the illnesses. The change in weather just provides a favourable environment for the viruses to multiply and spread. All they need is cool and dry air, and they will thrive. Though you may not be able to have control over the weather, you can protect your child by following a few simple dos and don’ts.

Do’s

Eating the Right Things, The Right Way

The importance of a good diet can’t be emphasized enough; Children are picky eaters in general, Getting all the good vitamins and minerals into their body is a bit of a challenge, foods rich in vitamin C, anti-oxidants and zinc important for youngster growth and well-being.
Feed superfoods to your child it’s best to go natural and prepare his body to fight the increased viruses during changing the weather. Give him immunity-boosting foods such as Banana, Turmeric added to milk, serve him with a healthy platter of fruit or wholesome chicken soup fruit juices high in vitamin C. Depending on your child’s previous history of immunity as well as the place where you live, you may want to consider him getting a flu vaccine.

Drinking Water

Dehydration occurs throughout the year, our bodies are made up of more than two-thirds water, if you experience 5% decrease in water levels your energy can drop by 25% to 30%, so dehydration must be treated as a serious condition, and all steps must be taken to stay hydrated.
It is as important to drink plenty of water during summers and winters both as dehydration can occur in both the seasons make sure to give your child plenty of fluids in the form of water, juice, a well-hydrated body can fight infectious diseases easily.

Hygiene

Every time your child steps out of the house, he will be assailed by infection-causing germs. Most infections are transmitted from hand to mouth. The first step to safeguard him is to encourage him to keep his hands clean by washing them.
Try to keep your child away from crowded places as in winters the more time we spend in crowded places the more you come in contact with people and increases the chances of transmission of germs and bacteria so during winters try to use humidifiers at home, avoid close Spaces to prevent exposure to bacteria and germs.

Bathing right

Keep track of the bath water temperature during the cold months of winter, so your child does not catch a cold. Whenever giving bath also takes proper care of the time you choose to bath your child as afternoons and mid-day are good times and a little warm as well, if you are washing their hair, ensure that it is completely dry before she steps out of the house.

Turning to herbs

Herbs and other natural remedies are one of the best ways to keep healthy, especially during changing the weather. While turmeric, ginger and lemon are found commonly in most kitchens, also make it a practice to use honey, cinnamon and other natural ingredients regularly. They will help boost your children’s immunity.
Keep honey and ginger handy: Kids love this sweet potion and will love this in place of horrible smelling cough syrups. Ginger and honey may be combined to relieve itchy throat caused by sudden weather change.

Don’ts

Processed and Junk food

This food is easy to eat, high on flavour but provides no nutritional value, making your child feel full, this will discourage them from eating healthy food. So, make it a rule of thumb to allow junk only if your child has eaten his quota of fruit or veggie for the day.

Keep away mosquitoes

Mosquitoes breed rapidly during the winters, causing diseases like dengue and malaria. Make your house mosquito-proof by fixing nets on all the windows and other entry points. Make sure there is no stagnant water around the house, use mosquito repellant on children when going out as you will more mosquitoes around you in winters due to lack of breeze.

Sedentary lifestyle

Being active will help your child develop immunity and get stronger. It will help your child fight most illnesses, including the seasonal ones. So, gently nudge your child to go outdoors regardless of the season. Encourage her to play their favourite games and be active.

Being adaptive

Protecting your child from the vagaries of the weather and making him to sensitive may not serve the purpose in the long run. Expose them to the changes in climate, allow them to get wet in a shower once in a while or to play in the sun occasionally and you’ll find them developing the resistance to diseases.

The changing seasons are a thing of beauty. The human body can adapt to these changes. The next time a seasonal change comes along, don’t panic. Follow these dos and don’ts, and you’ll sail through without falling ill. Mark Twain rightly said, “Climate is what we expect, the weather is what we get”. Being prepared for changes and being knowledgeable is the right way of facing weather changes, which are beyond our control. Follow the above tips and keep your child protected against the challenges of changing the weather. Exercise, eat well and be happy – the mantra to keep fit!

Khurram Zahid

The post 5 Do’s and 5 don’ts About How to Protect your child health when the weather changes appeared first on Smartchoice.pk.