you, like so many of us, are so caught up with work that you have little
time to watch what you eat, it's time to take a breather before your lifestyle
takes its toll on your health.
Here are five bad habits which
you must avoid to salvage your health.
1. Skipping breakfast
A lot of people leave home with
just a cup of tea or coffee and then they wonder why they are always crabby,
irritable and low on energy throughout the day.
Skipping this first, most important
meal of the day is like starting a car without fuel. Your body is forced
to call on its energy reserves and these do not last very long, making
you irritable and snappy and lacking in concentration by the middle of
What's more, you will end up
eating a lot more servings or calorie-dense foods at lunch, which will
cause your sugar levels to go up and then come crashing down, making you
feel sluggish and tired.
: A good breakfast
does not have to be elaborate; a glass of skimmed milk with 2 handfuls
of corn or wheat flakes and a fruit will suffice. For hot breakfast lovers,
an egg, two slices of bread and a fruit or a bowl of oatmeal porridge accompanied
by a fruit are enough.
2. Drinking too much tea/coffee
Sipping constantly can be a
tough habit to break. But too much of either tea or coffee can do two things:
If you cannot cut down on the number of cups, cut down on the size of cups
so you drink half the quantity. If you have a choice, opt for water.
It may leave you feeling jittery, irritable,
dehydrated, and even interrupt your sleep pattern at night so you do not
get deep sleep or do not feel rested the next day.
If taken with your meals, tea and coffee
inhibit the absorption of iron from your food. Your body throws out the
nutrient as waste.
3. Not drinking enough water
Most corporate offices are air-conditioned,
so we do not really sweat and therefore, do not feel so thirsty. What's
more when you are used to drinking water below your requirement, your body
adapts and when you do start drinking a little more water, your body treats
it as excess -- in fact, initially, the body actually throws it out causing
you to run to the toilet every few minutes.
In the long run, not drinking
enough water can cause constipation, indigestion, gas, increased hunger
pangs, dehydration and can make your skin look dull too.
: Keep a 1 litre
bottle of water at your table and aim to finish it before the end of the
day. It may take you two to three days to adapt to an increased dose but
when you do, you will notice the positive benefits immediately -- better
skin, better bowel movements and better control on your hunger pangs.
4. Eating at odd hours
While you cannot be expected
to leave in the middle of a meeting because the clock says lunch time,
it is definitely possible to try to have a somewhat regular meal timing
for the majority of the days in the week.
Having a somewhat fixed meal
time helps keep your metabolic rate up and can help prevent gas and acidity,
which result from long gaps between meals.
Timely eating will also prevent
you from overeating as once your body is used to getting energy at a particular
hour, it will stop demanding food at odd hours.
: Try to have
a fixed time-frame in which you can have your meal peacefully and finish
it in a matter of 15 to 20 minutes.
5. Weekend binging
Most of us put in endless hours
during the week eating whatever is available, and then comes the weekend.
We go on another binge that we feel we deserve. Hard drinks along with
food add to the damage we cause to our health in the long run.
: Try to take
some time to relax at the end of each day and don't wait for the weekend
to unwind. Take a relaxing massage, watch a movie or a play or read a good
book. Eating is not the only way to pamper yourself!
-- The author is a certified
personal trainer and nutritionist. She runs Size Wise, a training studio,
and also conducts fitness workshops. Besides training with the International
Sports Science Association, USA, she has a PG Diploma in nutrition and
food technology and writes for a number of publications.