Are Your Daily Habits Shortening Your Lifespan? - Ajit Patel Wemet

Thinking about how your lifestyle shortens your lifespan is hardly something you want to inflict on your mental health, but you might be surprised to learn that some seemingly benign everyday occurrences are associated with a shorter life. So, if you want to guard your wellbeing against a short lifespan, read on to find out just exactly how you’re shaving minutes, hours or years off your life.

1. Social Isolation: ‘Are you introverted or shy?’ asks wellness expert Sarah Stevenson. ‘There isn’t much you can do to change your basic disposition, but there is an advantage in socialising more. Experts say a lack of social relationships can be as damaging to your lifespan as smoking or drinking. Researchers believe a stronger social life offers benefits such as social support, social influence, social engagement, interpersonal contact and access to financial and health care resources. The effects are not only strong, but they tend to last a long time, say researchers. A 2013 review of 148 studies found that participants with stronger social relationships had a 50% increased likelihood of survival.’

2. No Sex: Stevenson warns, ‘The “I have a headache” excuse might be killing your sex life — and hurting your health too. According to research published in the British Medical Journal, older guys who had sex once a month had double the mortality rate compared to the guys the same age who were having sex once a week. The benefits of sex are many. A dance in the sack burns calories, increases heart rate and releases feel-good chemicals that calm the body and mind. Sex might even lower blood pressure. The link between sex and mortality is complex, but isn’t it nice knowing that something in this world that feels good won’t kill us?’

3. Inconsiderate People: ‘Most people don’t surround themselves with jerks who annoy them with rudeness, inconsiderate behaviour and disrespect,’ notes Stevenson. ‘But there isn’t much you can do when that person is your colleague, boss or family member. Researchers studying the workplace say that thoughtless or mean people are so bad for your health that they actually shorten your lifespan. If there is no way to separate yourself from these folks, then you must learn how to get along with them. Pick up a copy of Nicholas Boothman’s book, How to Make People Like You in 90 Seconds Or Less, and learn how to get along with nearly anyone.’

4. Sleep: ‘According to the research, the grim reaper can be found hovering in the bedrooms of those who have trouble getting consistent shut eye,’ cautions Stevenson. ‘In order to function at an optimal level, it’s suggested that individuals get at least seven to eight hours of sleep each night. Too little sleep has been linked to a decreased immune function, increased heart disease, high blood pressure, weight gain and diabetes – all of which is linked to mortality rate. Experts advise going to bed at the same time each night and to avoid eating, drinking and using electronic devices for at least two to three hours before bedtime. Dim the lights, make yourself a cup of Chamomile tea and take a warm shower or a hot bath to naturally prepare your body for a solid night of sleep.’

5. Sitting: Stevenson points out, ‘If you sit for more than three hours a day you could be decreasing your lifespan by two years, according to a research study published in the British Medical Journal. Sitting increases chances of cancer, heart disease and high blood pressure, which can lead to a shorter life…Here are some ways to incorporate more standing and walking throughout your work day. Stand when taking phone calls. Instead of emailing a co-worker, walk over to her desk. Take several breaks throughout the day to get up and move around.’

For  more information please click Ajit Patel UK

Ajit Patel UK, Ajit Patel Sanda, Ajit Patel Wellness, Ajit Patel Wellbeing, Ajit Patel Goldshield, Ajit Patel Wemet

Great Recipes for Kids Who Just Won’t Eat their Breakfast - Ajit Patel Wemet

When it comes to your child’s wellbeing, you cannot skimp on a healthy breakfast. According to wellness expert and educator Andrea Hermitt, ‘Breakfast is the most important meal of the day, especially for children. Without building a habit of eating healthy meals early in the morning, children can be doomed to a poor metabolism problem that will haunt them for the rest of their lives. Besides that, numerous studies have shown that kids who eat breakfast perform better in school. Most kids don’t get a good breakfast because they are short on time.’ So, we’ve gathered together a few effective recipes that can help you ensure your kids get the nutrition they need.

1. Special smoothies
Hectic mornings aren’t just for office commuters, children and young people are often out the door before you can say “Have a nice day!” Therefore, a healthy and nutritious smoothie is perfect for giving them everything they need to start the day, whilst already getting started! Simply whip up a cup of cubed fresh or canned pineapple (canned is probably easiest when you’re pressed for time), one sliced banana, half a cup of low-fat plain yoghurt, a third of a cup of frozen passion fruit concentrate, half a cup of water, two ice cubes and a tablespoon of wheat bran or oat bran in the blender until the smoothie is creamy. In a single serving, there is 109 calories, two grams of fat, 26 milligrams of sodium, 21 grams of carbohydrates, two grams of fibre and four grams of protein.

2. Amazing apple squares
Apple squares are more of an American-style breakfast but you’ll be happy to bring them to good old Blighty once you realise how simple they are to make! Sure, apple squares are perhaps not as healthy as wholemeal toast or cereal, but these squares do at least contain oats, apples, and nuts, which are all healthy choices. Plus, the key here is to get your kids eating breakfast at all – and there’s no way they can resist these treats. Apple squares are best served as soon as they’re made, but as they take a little time you might want to do them the night before, or save them for a weekend treat – they go really well with a scoop of cinnamon ice cream.

Start by preheating your oven to 180°C/350°F/gas mark four, and coat a nine-inch square baking pan with cooking spray. Take a large bowl, and combine one and a half cups of self-raising flour, one cup of old-fashioned oats, one cup of light brown sugar, a teaspoon of lemon zest, three-quarters of a teaspoon of baking powder, half a teaspoon of salt, half a teaspoon of cinnamon and quarter of a teaspoon of nutmeg.

Once you’ve combined these ingredients, use your fingers to work in three tablespoons of canola oil and quarter of a cup of apple juice – do this until coarse crumbs form. Peel, core and thinly slice two tart, medium-sized apples (Granny Smiths are good choices). Into your prepared baking tray, firmly press two cups of the oat mixture, and then arrange your apple slices over the crust in three rows. Coarsely chop a quarter of a cup of walnuts and mix these into your remaining oat mixture. Sprinkle this evenly over the apples and pat firmly into an even layer. Bake for 30 to 35 minutes, or until the top is golden brown and the apples are tender when you pierce them with a sharp knife. Leave them to cool completely on a wire rack, and then cut them into squares.

For more information please click Ajit Patel Wellbeing

Ajit Patel UK, Ajit Patel Sanda, Ajit Patel Wellness, Ajit Patel Wellbeing, Ajit Patel Goldshield, Ajit Patel Wemet

How to feed your child a balanced diet. - Ajit Patel Wemet

Children can be fussy eaters, so it can be tough knowing what to feed them in order to encourage healthy eating habits and a strong nutritional intake. There are plenty of healthy snacks for kids which make tasty treats, in addition to being good for them – it’s simply a case of knowing how to prepare and serve them to make them appealing to youngsters. Here are some ideas as to how you can keep your child’s diet healthy, without them craving sweets and crisps instead.

Space out your snacksKids live for those afternoon treats, but more often than not they result in sugary snacks, crisps and fizzy drinks which do nothing for their health and offer no nutritional value. The first rule of thumb should be to limit your kids snacks to just two a day – one in the morning and one in the afternoon. You can keep these healthy, too, simply by being smart about how you serve them. For example, keep a big bar of chocolate in the cupboard and cut it up into regular squares or chunks, so that the kids get a sweet treat without eating an entire bar – not only is it good for their health but it’s cost effective as well.

Keep an eye on your snacks as well as theirs, so that you all eat more nutritionally beneficial meals instead of empty calories. And if they’re still claiming hunger pangs after you think they’ve had enough, give them a drink – sometimes thirst can be mistaken for hunger. Water or skimmed milk make healthier alternatives to fizzy drinks and sugar-laden squash.

Keep an eye on the treatsIf you’re busy, quick food fixes are easy to rely on – however, that can mean that your child ends up eating junk food, if you’re opting for ready meals and fatty foods such as nuggets and chips. Look for healthier alternatives that kids will love and you’ll feel happier about them eating. Look for foods which count towards their five a day quota, such as tomato sauces on pasta, soups and vegetable sticks with houmous.

Be creativeKids love a bit of creativity, so why not look for fun names to call meals to encourage them to eat them (and also request healthier meals in the future!). For example, spaghetti and meatballs can be shoelaces and footballs; carrot sticks and broccoli could be fairy wands and little trees. You can also get them to help make and prepare meals, so that they have fun and feel more inclined to eat healthy dishes. The moment your kids start to feel more involved in the process, they’ll be more tempted to taste their creation and it will encourage healthy habits. You can also create five a day charts, so that they can keep count of their fruit and veg intake – if they meet their goal, they get a treat such as an extra bedtime story.

Replace junk food with healthy alternativesIf there’s no sweet treats and crisps in the house, you and your kids will both stop craving them. Clear out the nuggets, chips and pizzas from the freezer and replace with vegetables or fruit. You can look for healthy snacks to offer kids too, such as popcorn, vegetable crudités and dip, fruit salads and yoghurt. You’ll be surprised how quickly kids forget about those sugar cravings once they have something healthier to snack on – nutritious drinks also count towards, so why not make tasty smoothies for snack time or offer a milk-based drink before bedtime for a calcium boost.

For more information please click Ajit Patel Sanda

Ajit Patel UK, Ajit Patel Sanda, Ajit Patel Wellness, Ajit Patel Wellbeing, Ajit Patel Goldshield, Ajit Patel Wemet

Are you hanging on to weight-loss myths? - Ajit Patel Wemet

Did you start the year intending to lose weight, but it’s somehow fallen by the wayside? If so, here are some of the myths that are stopping you from reaching your goals:

Dieting is the best way to lose weight – FALSE Research shows that when women, in particular, want to lose weight they turn to dieting. Unfortunately, research also shows that this is highly unlikely to lead to long-term weight-loss with over 85% of people regaining all of the weight they have lost, and more, by a year after the diet.This can lead to the misery of yo-yo dieting, which is harmful for health and no way to live your life.Instead, you are much better making a few changes to your lifestyle and eating habits that you can keep up for good.

You need a good breakfast – FALSE A recent study confirmed that eating or skipping breakfast makes no difference to weight-loss. Everyone is different – you may be an early riser or a night owl when it comes to sleep, so it’s not surprising that your breakfast desires may be different, too. Listen to your body when it comes to eating – if you are having proper nutritious food, your body will tell you when it needs fuelling. If you focus on a bit of protein (as confirmed by other recent research) and avoid sugar and processed carbs then whether you have a quick snack or a feast for breakfast is entirely up to you!

Eat regular snacks throughout the day – FALSE It’s often said in dieting folklore that eating little and often stops you getting so hungry and encourages you to burn off more energy. However, your body wasn’t built for constant snacking – particularly on the sort of food eaten nowadays. You are better off getting used to going without food for a few hours at a time – it helps you understand that you are often not eating from hunger, just from habit, and that ‘hunger’ can be ignored for a while without you falling flat on the floor! Recent research backs up this view showing that women who ate two meals or five meals of the same calorie content, showed no difference in the amount of energy they burnt off. Interestingly, it also showed that eating more frequent meals produced more signs of inflammation (and therefore may increase risk of disease) than eating less frequently.

We should be stocking up on low-fat foods to lose weight – FALSE The myth that fat is bad has been particularly harmful to our health and waistline. Many fats are healthy in moderation – and yet we are bombarded with low-fat yoghurts, ‘slimming’ ready-meals and processed spreads that are bulked up with sugar, salt or chemical nasties that provide little, if any, nutrition. Butter, cheese, full-fat yoghurt and other dairy and animal fats are natural and seldom processed, unlike many low-fat alternatives. Coconut oil is another fat that is enjoying popularity recently.

Of all of the diets that have been shown to help weight-loss, it is not the low-fat diet that wins out. In fact, the low-carb, high-fat diet seems to be most successful – though long-term weight-loss is no better with this diet than with any others that can’t be made part of your day-to-day life.

You are therefore best off focusing on real food – that means avoiding anything processed wherever possible. By doing so you will automatically be reducing your refined carbs, eating natural fats and proteins, bulking up with fruit and veg – and dramatically cutting down your sugar intake. That is the best tip for weight-loss that lasts!

For more information please click Ajit Patel UK

Ajit Patel UK, Ajit Patel Sanda, Ajit Patel Wellness, Ajit Patel Wellbeing, Ajit Patel Goldshield, Ajit Patel Wemet

How to Keep Going All Day with a Fatigue-Free Diet! - Ajit Patel Wemet

Is there anything more precious than a good night’s sleep? Perhaps it’s all the more precious because, let’s be honest, you rarely get one. Once you reach a certain age, you can’t even remember a day in which you weren’t tired but does that make the daytime drag inevitable, or is there something you can do to guard your wellbeing against tiredness? Aside from getting those blessed seven to nine hours a night, you can actually support your sleep wellness through your diet – who knew?

The first thing to remember when eating to beat tiredness is to have a healthy, balanced diet that contains foods from the four main food groups in the right proportions. If you can’t think back to when you did the four food groups at school, here’s a little refresher:

1. Potatoes, bread, rice, pasta and other starchy foods

2. Fruit and vegetables

3. Dairy foods

4. Meat, fish, eggs, beans and other non-dairy sources of protein

However, not only do you need to keep regularity within your meals, but within the times you eat them. Although it’s not always possible to eat at the same time every day, eating regular meals allows your body to work out when the next meal is coming and prepare for it. This helps you to manage your feelings of hunger (which is good for weight loss as well as banishing tiredness) and you also sustain your energy levels more effectively. The best method is to eat three meals a day and limit your intake of in-between meal snacks, especially if they’re high in fat.

Speaking of meals, it’s important not to neglect the most important one of the day; that’s right, breakfast. You need breakfast if you want any chance of getting the energy you need to face the day. Still, according to the British Dietetic Association (BDA), up to a third of us a regularly skipping breakfast – no wonder we’re all so knackered! The best breakfasts contain healthy options (obviously) so stick to porridge with fruit, a nice vegetable omelette or wholemeal toast with low-fat spread or jam. If you really can’t face food first thing in the morning, it’s far better to take a high-fibre snack to eat on the run, rather than snacking on high-sugar or high-fat foods when the mid-morning hunger pangs strike.

A good snack to choose would be fruit and vegetables, as these are good sources of vitamins, minerals and fibre, which are essential nutrients that your body needs in order to work properly. It doesn’t matter if you get your five-a-day through juices, or if the produce is fresh, frozen, tinned or dried; it all counts. Similarly, starchy foods or carbohydrates are also vital for helping you maintain a range of nutrients in your diet. Moreover, potatoes, bread, cereals, pasta and the like are a good source of energy, and so if you want to stave of tiredness starchy foods should make up about a third of everything you eat. However, not all starches are created equal; you need to go for slow-burning whole grain or wholemeal varieties, as they provide energy in a gradual way.

Finally, there are a few foods that you simply need to avoid to stay alert throughout the day. You’re probably good at telling your kids to go easy on the sugar, but do you take that advice yourself? Sugar steals your stamina, as well as rotting your teeth and ruining your waistline. It’s impossible to eliminate sugar from your diet, but cutting down on foods with lots of added sugar, such as sweets, cakes, biscuits, non-diet fizzy drinks and chocolates, is always advisable.

For more information please click Ajit Patel Wellbeing

Ajit Patel UK, Ajit Patel Sanda, Ajit Patel Wellness, Ajit Patel Wellbeing, Ajit Patel Goldshield, Ajit Patel Wemet

Detox The Healthy Way - Ajit Patel Wemet

Detoxing has deep roots in nearly all ancient medical practices, religions and cultures. It helps to support a balanced lifestyle and aims to prevent disease. Your body is equipped with a sophisticated set of organs and systems designed specifically to help the body get rid of all the wastes it doesn’t need. 

These organs of detoxification – the liver, kidneys, intestine, lungs, skin as well as your lymph nodes – process and remove what’s not wanted or what you can’t metabolise. But just as any machine needs regular maintenance and servicing so, too, does your body.

Your organs are bombarded with toxins from a polluted environment, pesticides in food, additives in processed, refined foods, alcohol, drugs and even the lotions and potions you use for personal hygiene and appearance. For this reason, giving your body a break – whether it’s once a week, or a twice-yearly fast or detox programme – will do wonders for your overall health. Of course, you can also use daily practices to help support your detoxification organs, by selecting foods with a natural, cleansing action, such as:

Artichokes promote liver health, bile production and aid digestion.

Lemons help with pH balance, improve digestion, strengthen the immune system, promote skin health and cleanse the urinary tract.

Extra Virgin Olive Oil (Cold-extracted) are high in mono-saturated fats and antioxidants, improve cholesterol balance, stimulate bile and pancreatic secretions and reduce the formation of gallstones.

Dandelion is a traditional herbal medicine that supports liver health and the flushing of impurities through the kidneys.

Garlic acts on your bile ducts and activates gastric juices as well as cleansing the bowels. It has anti-fungal, anti-viral and anti-bacterial actions.

Broccoli supports liver function and contains anti-inflammatory compounds that to help reduce symptoms of toxicity.

Fennel has diuretic properties that help to remove toxic substances via the kidneys.

Avocado is rich in glutathione, a natural antioxidant that protects the liver from free radical damage.

Beetroot improves liver function due to its glutathione and betaine content.

Cabbage and other cruciferous vegetables contain glucosinolates, which have a powerful detoxifying action. Cabbage is also high in fibre that supports the digestive system and aids in the elimination of waste and toxins from the bowels.

Kale, like cabbage, is rich in fibre to aid digestion and is also packed with magnesium and chlorophyll.

Apple Cider Vinegar contains enzymes that encourage healthy bacteria. It binds to toxins and flushes them from the body in sweat, urine and bowels.

Asparagus is rich in asparagine and potassium, which cleanse the urinary tract and reduce excess uric acid.

Coriander has a powerful anti-bacterial and anti-viral action and naturally combines to heavy metals, helping to remove from the body.

Ginger is used in many detox programmes, as it stimulates digestion, circulation and sweating. Its digestive actions may serve to cleanse the build-up of waste and toxins in the colon, liver and other organs.

For more information please click Ajit Patel Sanda

Ajit Patel UK, Ajit Patel Sanda, Ajit Patel Wellness, Ajit Patel Wellbeing, Ajit Patel Goldshield, Ajit Patel Wemet

Can You Eat To Beat Bone Loss? - Ajit Patel Wemet

Next to genetic predisposition, poor nutrition is thought to be the most common cause of osteoporosis. Making healthy dietary choices can help prevent dangerous bone loss and also help if osteoporosis has been diagnosed.

Calcium If your diet isn’t great your body will use your bones as a bank, borrowing calcium to fuel functions like muscle movement, nerve operation and immune system processes. This can leave a calcium debt, weakening your bones. If you eat plenty of calcium-rich foods there will be enough to supply the body’s demands and even enough to pay back any borrowed from your skeleton.

Calcium-rich foods: Yogurt (fat-free or low-fat), milk, tofu with calcium (check nutrition label), edamame, bok choy, white beans, kale, collard greens, broccoli, figs, oranges, sardines, white beans, okra, almonds and almond butter.

Vitamin D This vital nutrient allows calcium to move from the gastrointestinal tract to the parts of the body that need it – including your bones. Vitamin D can be made in the body through a reaction of the skin and sunlight, just 10-15 minutes of sun 3 to 4 times a week is enough. You can also add vitamin D-rich foods to your weekly menu plan.

Vitamin D-rich foods:  Salmon, trout, mackerel, tuna, vitamin D-rich mushrooms, fortified milk and orange juice and egg yolks.

Vitamin K Vitamin K is associated with a reduced risk of fractures as it is essential to produce a bone protein called osteocalcin. Be aware though, Vitamin K plays a role in clot formation and is a blood thickener so anyone on blood-thinning medication should talk with their doctors before eating too many vitamin K-rich foods.

Vitamin K-rich foods: Kale, collard greens, Swiss chard, lettuce, parsley, watercress, okra, asparagus, broccoli.

Magnesium Acids formed in your body during the process of metabolism need to be balanced and neutralised by alkaline compounds, otherwise they can cause bone loss. Magnesium helps neutralise these acids and plays an integral role in bone crystal growth.

Magnesium-rich foods:  Pumpkin seeds, sunflower seeds, almonds, cashews, quinoa, chickpeas, kidney beans, whole grains, Swiss chard, avocado, dried figs.

Potassium Potassium helps to increase bone formation and mineral density as it is involved with balancing calcium and neutralising the metabolic acids that weaken bones. Studies have shown that a potassium-rich diet can help to increase bone mineral density in premenopausal women.

Potassium-rich foods:  Avocado, Swiss chard, sweet potatoes, bananas, rocket (arugula), endive, cos lettuce, pumpkin, kidney beans, chickpeas, papaya, kale, watermelon, beetroot, broccoli, nuts and seeds.

Vitamin C Collagen is a key protein in bone tissue that contributes to strength and resilience. Vitamin C is vital to collagen health and believed to increase bone mineral density and so fewer fractures.

Vitamin C-rich foods: Bell peppers, oranges, grapefruit, strawberries, papaya, lemons, kale, kidney beans, broccoli, cabbage, okra, tomatoes, kiwi, brussels sprouts.

For more information please click Ajit Patel UK

Ajit Patel UK, Ajit Patel Sanda, Ajit Patel Wellness, Ajit Patel Wellbeing, Ajit Patel Goldshield, Ajit Patel Wemet