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Rachna Chhachhi

Rachna Chhachhi is a certified holistic cancer coach and a nutritional therapist. She works across 22 countries to treat patients for cancer, autoimmune and lifestyle related diseases.

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Staying Disease Free

The below two habits, when continued together, ensure a lowered disease rate, weight loss and longevity

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Everyone calls India the diabetes and cardiovascular disease capital of the world. What is it that makes all of us vulnerable to these lifestyle diseases? Our food is most often simple, consisting of dal, roti and rice, home cooked with spices that have been proven to heal so many ailments. Then why are Indians getting more overweight, getting high cholesterol and getting type II diabetes?

The answers are simple. There are two things which are missing in our regular routine which when corrected, we can start losing weight, get a healthier heart and reduce our risk of type II diabetes. These are:

An absence of raw foods: With every meal, we have cooked vegetables which have been subjected to being cooked on a high flame, hence lose their protective antioxidant qualities. Hence, each person needs to include a cut salad along with every meal. This becomes even more important if our sugar levels are high and we are overweight. A good proportion and combination for every meal, whether it is breakfast, lunch or dinner, is to have half your plate full of cooked food and the other half consisting of raw salads like cucumber, carrots, onions, beetroot ets (I do that!). Choose from seasonal varieties but have them raw. This not only ensures that we get heart protective antioxidants present in raw salads, it also ensures that our quantity of cooked food is less. When we start eating lesser cooked food, we start to see our sugar levels coming down and we also lose weight. Hence, always remember this golden rule if you want to stay healthy and have a long life: 50% off your plate needs to have raw salads and the other 50% needs to have cooked items like dal, sabji, roti or rice and occasionally some fish or eggs (no other non vegetarian food or paneer). You will automatically start feeling lighter and healthier.
The absence of exercise: A lot of us have desk jobs, leading to lower calorie burn and hence we start getting tummy fat which increases our risk of heart disease and type 2 diabetes. A good way to reduce this is to walk for 20 minutes before every single meal, so that you can earn your meal and enjoy it with good hunger. This is also a valuable habit that traditional yoga experts in ancient India have always propagated and advised. It will ensure a good appetite, a good circulation, and it will ensure that you do not gain weight. For those overweight, there will be a visible and drastic reduction in just a couple of weeks. This walking also makes your heart healthier. Just make sure that the walking is at the moderate pace and not slow or too past. Do not walk after meals as that can put pressure on your heart, but walking before meals will help your heart repair itself faster and also reduce your blood pressure.

The above two habits, when continued together, ensure a lowered disease rate, weight loss and longevity. The best part is that they can be followed from wherever you are, whether you are working in an office or travelling on work or on holiday. Just twenty minutes, three times a day, and 50% salad and 50% cooked food are the easy mantras for good health.

So from today, no excuses for not being healthy!

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Diseases healthy diets

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