HOW ENDOSCOPIC SURGERIES HELPS IN MAINTAINING FITNESS:
Your Fitness is Your Real Asset:
DAILY BRISK WALKING FOR 35 MINUTES KEEPS YOU FIT
After most of the Endoscopic Surgeries you can start normal diet from the same day or atleast by the next day onwards. Walking or exercises can be started from seven days onwards after most of the Endoscopic surgeries.
Healthy eating is the best possible way to:
- Desired BMI (Body Mass Index): Around 25.
- Have energy all day long
- Get the vitamins and minerals you need
- Stay strong for sports or other activities
- Reach your maximum height if you are still growing
- Maintain the weight range that is best for your body
- Prevent unhealthy eating habits (Caloric rich diet)
What is "healthy eating?"
- Understand Low calorie, Fiber rich and iron/calcium rich diet.
- Incorporate plenty of Vegetables & Fruits in your diet.
- Aiming for regular meals and snacks
- Hitting most of the major food groups each day to meet your needs for growth and health
- Balancing nutrition-rich foods with moderate amounts of other foods like sweets or fast foods
- Eating when hungry and stopping when full
- Learning about nutrition, but keeping your food as just one important part of your life
- Compensate calories of the desserts by 35 minutes brisk walking daily.
Tips for Healthy Eating
1. Don't skip meals - plan for meals and snacks.
- 3 meals and 2 snacks are best to maintain both energy levels and healthy weight. You are more likely to overeat or choose nutrition-poor foods when you skip meals and are over-hungry.
- Eating away from home? Don't leave yourself stranded—take foods with you or know where you can go to buy something healthy and satisfying.
2. Learn about simple, healthy ways to prepare foods.
- Think about baking, boiling, grilling, stir-frying, or micro waving as healthy ways to cook foods instead of deep frying your foods.
- Try dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, and garlic powder) to spice up your food, instead of adding toppings like butter, margarine, or gravy.
- Try trimming off the skin and fat on your meat: you'll still get plenty of flavor and it's more nutritious and heart-healthy!
3. Sugar is "empty energy" - avoid getting too much.
- Chocolates, Cadbury and Sugary drinks are a big source of empty energy. This means that they contain a lot of energy (in the form of calories) that your body may not need and they don't have vitamins, minerals, protein, or even fiber.
- Try sugar-free sodas, sugar-free drink mixes, and water instead of regular drinks or juice.
- Even "natural" unsweetened juices contain a lot of energy you may not need. Don't go overboard—2 small glasses a day of regular soda or juice is fine.
- Lots of sugar is also found in desserts like cakes, cookies and candies. Make a place for these foods once in a while, but don't give up nutrition-rich foods to do it.
4. Pay attention to your eating and your body.
- Slow down when you eat. Try to relax and pace yourself so that your meals last at least 20 minutes, since it takes 20 minutes for you to feel full.
- Listen to your body. Eating when you are hungry and stopping when you are full will help your body to balance its energy needs and stay comfortable.
- Ask yourself: Am I eating because I'm hungry, or because I'm stressed or bored?
- Take plenty of water and salad before starting Lunch or Dinner. Try warm foods (soup, hot cereal, cocoa) and high-fiber foods (whole grains, vegetables, and beans) to increase your feeling of comfortable fullness.
5. Stay healthy and happy—avoid "diet thinking."
- There are no good foods or bad foods. All foods can be part of healthy eating, in moderation.
- You do not need to buy fat-free or dietetic foods. Fat-free or dietetic foods are not necessarily lower in calories -they usually have lots of added sugar to replace the fat!
- YOU are more important than your weight or body size—believe it! And your health and happiness can be hurt by drastic weight loss plans.
- If you have not yet reached your adult height, too much weight loss could interfere with your growth, even if you are overweight.
- For younger teens that are overweight but still growing, it may be important to keep your weight steady as you continue to grow, instead of focusing on weight loss.
If you feel you are overweight and want to make some changes in your food intake, it's a good idea to contact your health care provider. You may also want to ask your health care provider for a referral to see a nutritionist (a person who has studied nutrition, and knows all about food and healthy ways to lose weight).
Recommended Investigations for Obesity or prophylaxis for heart attack:
- Lipid Profile
- BMI : Around 25
- Regular Check up after 35 : ECG
- Fasting Blood Sugar (FBS) or Post-prandial Blood Sugar (PPBS)
- Urine routine