Islamabad - Here are the eating choices that would keep you satiated and are also healthy, while you could be prevented from doing dieting.

The ultimate benefit of eating home-cooked food is that you know exactly what’s going in your food, since you are the one preparing it. This makes sure that you are getting the proper nutritional value of the foods without the excess sodium or the sugar found in the canned variants. “The only two grains that we have feeding our bodies are wheat and rice; we should try and experiment with different whole grains because it’s important to give your body the variety of macro nutrients that it needs, which can be found in grains like ragi and bajra.

You should aim to satisfy between ten to 35 percent of your daily calorific needs through proteins. Consumption of protein helps in the building of muscle and provides energy that lasts throughout the day. Some rich sources of protein include eggs, lentils, fish, soy, tofu, beans etc.

Focus on eating a rainbow of fruits and vegetables every day as the different coloured fruits and vegetables contain different concentrations of vitamins, minerals and nutrients, all of which are essential and beneficial for the body.

Anything consumed in excess is harmful for the body and so is the case with salt. Even though we need salt in moderation, excess consumption of salt can lead to a variety of health problems including elevated blood pressure and osteoporosis.

Apart from adding empty calories to your diet, the sugar present in the processed foods that we consume today not only leads to weight problems but too much sugar can cause energy spikes which have been linked to diabetes and depression. Cut down on sweet snacks like candy, chocolates and cakes.

Considered by many as the “most important meal of the day,” eating breakfast, even if it’s a small breakfast shouldn’t be avoided. Eating breakfast gets your metabolism going and keeps it active throughout the morning.

Stress can be reduced by easy breathing exercises

When you undergo anxiety your body experience a huge change. One way to mitigate anxiety is to do breathing exercises which helps calm you down.

However, it is also important to know the correct techniques when it comes to breathing exercises. Breathing just through your chest won’t do you any favours, this sort of shallow breathing simply disturbs the stability of carbon dioxide and oxygen, which is required to be in a relaxed state.

Here are three simple breathing exercises to calm anxiety.

For this technique, one can sit or stand, whatever is more comfortable. Ensure that your body isn’t rigid. Relax your hands, shoulders and face. Begin by breathing in slowly through the nose and count till five.

Your tummy needs to expand when you breathe in. Hold for two seconds and breathe out slowly as you count till five. Repeat this for about 15 to 20 minutes and see how you calm down.

Aimed at lowering anxiety and stress levels, this technique is another quick way to calm yourself. Begin by relaxing your shoulders. Constrict your throat slightly so you can hear your breathing. Use your fingers to cover your eyes and ears. Keep your lips and teeth slightly open and when you exhale, make a slight sound. Repeat this exercise 10 to 12 times.

Find yourself constantly getting anxiety attacks? This breathing technique helps your mind and body get back into a state of equilibrium. Start by slowly breathing through your nose. Your body has to be loose and relaxed.

Place one hand on your stomach and one on your chest. Make sure your stomach expands more than your chest. Slowly exhale through your mouth, but keep your lips shut slightly. A sound may emerge from your mouth when you exhale.

Pay attention to every breath and blank out your surroundings. Keep doing this exercise for about 15 minutes.

Smoking squeezes heart’s walls and shrinks function

According to a recent study, smoking thickens the heart wall and reduced pumping ability, while it also leads to an increased risk of heart failure, even in individuals without cardiovascular disease.

In an attempt to produce a clearer picture, a team of researchers recently examined the hearts of thousands of individuals from the Atherosclerosis Risk in Communities (ARIC) Study.

However, the mechanism by which tobacco damages the heart and causes cardiovascular events has not been found.

Imaging studies examining changes in heart structure associated with smoking have been carried out; however, to date, the results have been conflicting.

Certain health factors can increase the heart’s workload and, consequently, the thickness of the left ventricle wall (left ventricle hypertrophy); these factors include some heart conditions and high blood pressure.

Left ventricular hypertrophy is known to result in a loss of cardiac function, which can lead to complications that include an interruption to the blood supply of the heart, arrhythmia, and stroke.

To ensure the results were only charting the interaction between smoking and cardiac events, the investigators accounted for multiple factors within their analysis, including race, age, body mass index, diabetes, blood pressure, and alcohol consumption.

However, the news was not all bad. According to Dr. Scott Solomon, senior study author and professor of medicine at Harvard Medical School and Brigham and Women’s Hospital, “former smokers had similar heart structure and function compared with never smokers.” In other words, after quitting smoking, the heart seems able to bring itself back within normal, safe parameters.

The study brings to the fore yet another stark message regarding the dangers of smoking tobacco. On the other hand, it gives smokers who are considering quitting another reason to keep trying. It is a difficult habit to kick, but once the cycle has been broken, the heart can heal.