Care Plan for General Wellness (40M)-Medcall(Kannada)

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People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven't been active in a long time, you can find activities that will work for you.

Staying active can help:

Lower your risk of heart disease, stroke, blood pressure, type 2 diabetes, and some types of cancers

Improve your strength and balance so you can stay independent

Reduce symptoms of depression

Improve your ability to think, learn, and make decisions

Help you look and feel better

Before you begin...
If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.

To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.

Aim for 2 hours and 30 minutes a week of moderate aerobic activities. Choose activities that make your heart beat faster, like walking fast, dancing, or swimming. Start slowly. Build up to 30 minutes on most days of the week, at least 10 minutes at a time. Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

Do strengthening activities 2 days a week. Try using exercise bands or lifting hand weights. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.
You can also use cans of food as weights. Breathe out as you lift something, and breathe in as you relax. Holding your breath can cause changes in your blood pressure.

Do balance activities 3 or more days a week.
    Practice standing on one foot.
    Stand up from a sitting position.
    Sign up for a yoga class, or try following a yoga video.

How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can't say more than a few words without pausing for a breath.

Find out how to determine your activity level by measuring your heart rate.

Top 10 tips for a healthy back, including lifting advice, how to sit properly and back-strengthening exercises.

Exercise your back regularly. Walking, swimming (especially backstroke) and using exercise bikes are all excellent ways to strengthen your back muscles.
Always bend your knees and your hips, not your back.
Never twist and bend at the same time.
Always lift and carry objects close to your body.
Try to carry larger loads in a rucksack and avoid sling bags.
Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched.
Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes.
Quit smoking. Smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.
Lose any excess weight.
Choose a mattress suited to your height, weight, age and sleeping position.

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Lifestyle	Positive changes
Smoking	Quit! Kick the butt today! Smoking increases heart disease, stroke and cancer.
Diet	Eat foods that are healthy and change your habits according to your age and body needs.
Emotional health	Remember that emotional well - being is a corner stone of good health. Learn to deal with and express your emotions in ways which is beneficial to you and your environment. Seek help if you feel overwhelmed.
Reduce Stress	Incorporate a daily routine to relax and rejuvenate - try to listen to soothing music, chant, read a book or meditate.
Rest and sleep	If you are not sleeping well, you will have less energy and fewer resources for coping with stress. Developing good sleep habits is very important.
Pranayam	Breathing techniques, Yoga can help, check out (it is in Hindi language) -
Work balance	Adjust your work schedule such that you are able to stick to your commitments of diet and exercise regularly.
Group Support	Seek people with similar conditions to help you remain as active and independent as possible and provide emotional support.
Family and friends	Try to promote healthy living to your partner, children and friends. Doing it together will have greater chances of success.

Watch your weight in both directions.

Immediate Diet Plan

Do's
A healthy diet includes a variety of foods. Try to include these in your daily diet:

Whole grain foods such as whole grain bread, bran, brown rice, and oats. These foods are also high in fiber, which helps improve the function of the digestive system.

Fresh fruits and vegetables. They contain essential vitamins, minerals, and fiber, which will help to keep your body healthy and fight infections.

Foods containing high levels of potassium, including bananas, oranges, tomatoes, asparagus, and potatoes.

Drink plenty of fluids throughout the day.

Eat Energy-sustaining snacks like

       - Whole grain cereal with reduced-fat milk
       - A piece of fruit/ a low-fat yoghurt Salad with grilled chicken or cottage cheese
       - Whole wheat toast, a fruit bun or slice of malt loaf each with low-fat spread

Don'ts

Certain foods contain too much fat, or are low in nutritional value. Foods to avoid include: Salt, Fried foods, and caffeine

Eating healthy also means limiting:

Cholesterol, sodium (salt), and added sugars.

Trans fats - Trans fats may be in foods like cakes, cookies, stick margarines, and fried foods.

Saturated fats - These fats come from animal products like cheese, fatty meats, whole milk, and butter.

Refined grains - Food products with refined grains include white bread, noodles, white rice, and flour tortillas.

Eating healthily is about eating the right amount of food for your energy needs.

Based on the eat well plate, try to eat:

Plenty of fruit and vegetables Did you know that we should be eating at least five portions of a variety of fruit and veg every day?

Plenty of potatoes, bread, rice, pasta and other starchy foods
Choose wholegrain varieties, or eat potatoes with their skins on for more fibre.
Some milk and dairy foods Go for lower-fat milk and dairy foods. These are healthier options to help you get enough protein and calcium.

Some meat, fish, eggs, beans and other non-dairy sources of protein These are important sources of protein, vitamins and minerals, and form part of a healthy balanced diet.

Just a small amount of foods and drinks those are high in fat or sugar Cut down on fat and sugar by eating fewer sweets, cakes and biscuits, and drinking fewer sugary soft drinks.

Sample Diet Plan
Do not add SALT while cooking or as seasoning.

MEALS	FOOD TYPES	WEST (MAHARASHTRA)
Early morning	- 1/4 serving of milk products - 1/2 serving of cereals	- 1 cup of tea/coffee or buttermilk - 2 Marie biscuits or 1/2 of a chapati(15g)
Breakfast	- 1/2 serving of milk products - 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat	- 1 cup of milk/curd or 1 1/2 cup of buttermilk - 2 cups of poha or 2 slices of bread or 6 tbsp of cornflakes or 1/2 a cup of porridge. - 2 egg whites of 30g of cottage cheese (paneer) - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter
Mid-morning	- 1 serving of fruit	- 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes
Lunch	- 2 servings of cereals - 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat	- 2 medium chapatis with only 1 tsp of oil - 1 cup of 'matki usal' or 'amti' - 1 cup of leafy or gourd-type vegetable 1/2 cup of other vegetable 1 cup of salad - 1 1/2 glasses of buttermilk - 1 tsp of oil/butter
Tea & Snacks	- 1/4 servings of milk products - 1/2 serving of cereals	- 1 cup of coffee - 2 cracker (cream cracker) biscuits or a 1/2 a bhakri (30g)
Dinner	- 2 servings of cereals - 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat	- 2 multi-grain pancakes or 1 cup of rice - 1 cup of dal - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter
Bedtime	- 1/2 serving of milk	- 1 cup of milk or 1 1/2 glasses of buttermilk

MEALS	FOOD TYPES	NORTH (NEW DELHI)
Early morning	- 1/4 serving of milk products - 1/2 serving of cereals	- 1 cup of tea/coffee or 1/2 cup of buttermilk - 2 Marie biscuits or 1/2 of a methi paratha (30g)
Breakfast	- 1/2 serving of milk products - 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat	- 1 cup of milk/curd or 25g of cottage cheese - 2 chapatis or 2 slices of bread or 6 tbsp of cornflakes or 1/2 a cup of porridge - 2 egg whites of 30g of cottage cheese (paneer) - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter or 5 tsp of cream
Mid-morning	- 1 serving of fruit	- 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes
Lunch	- 2 servings of cereals - 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat	- 2 medium chapatis (60g) - 1 cup of 'lobia' or 'rajma' - 1 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 cup of curd - 1 1/2 tsp of oil
Tea & Snacks	- 1/4 servings of milk products - 1/2 serving of cereals	- 1 cup of coffee - 1 cup of poha or 1/2 a cup of roasted salted snacks
Dinner	- 2 servings of cereals - 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat	- 2 chapatis (60g) - 1 cup of dal or 1 piece of chicken(60g) - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter or 7 tsp of cream
Bedtime	- 1/2 serving of milk	- 1 cup of milk or 1 cup of curd

MEALS	FOOD TYPES	EAST (ORISSA)
Early morning	- 1/4 serving of milk products - 1/2 serving of cereals	- 1 cup of tea/coffee or 1/2 cup of milk OR 10g 'chhena' - 2 Marie biscuits or 1/2 a slice of bread and 1/2 cup of puffed rice
Breakfast	- 1/2 serving of milk products - 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat	- 1 cup of milk/curd or 20g of chhena - 2 medium chapatis(60g) or 2 slices of bread or 6 tbsp of cornflakes or 2 cups of puffed/flaked rice - 2 egg whites of 30g chhena - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter
Mid-morning	- 1 serving of fruit	- 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes
Lunch	- 2 servings of cereals - 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat	- 1 cup of rice or 2 medium chapatis (60g) - 1 cup of arhar dal or yellow peas or 1 piece of chicken/fish (30g) - 1 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 cup of curd - 1 1/2 tsp of oil
Tea & Snacks	- 1/4 servings of milk products - 1/2 serving of cereals	- 1 cup of tea/coffee - 1 cup of puffed rice or roasted flaked rice or 2 cream cracker biscuits
Dinner	- 2 servings of cereals - 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat	- 1 cup of rice or 2 medium chapatis (60g) - 1 cup soyabean nuggets or Bengal gram dal or 1 piece of chicken/fish (30g) - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter
Bedtime	- 1/2 serving of milk	- 1 cup of milk or or 20g chhena or 1 cup of curd

MEALS	FOOD TYPES	SOUTH (BANGALORE)
Early morning	- 1/4 serving of milk products - 1/2 serving of cereals	- 1 cup of coffee or 1/2 cup of Curd - 2 Marie biscuits or 1/2 cup of 'pongal'
Breakfast	- 1/2 serving of milk products - 2 servings of cereals - 1 serving of meat/poultry/milk products - 1 serving of fruit - 1 serving of fat	- 1 cup of milk/curd or 1 1/2 glasses of buttermilk - 3 'idlis' with chutney or 2 'dosas' or 2 cups of 'upma' or 2 small 'idiyappams' - 2 egg whites and 2 cups of curd - 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes. - 1 tsp of oil/butter
Mid-morning	- 1 serving of fruit	- 1 medium-sized apple/orange/guava/pear or a medium slice of papaya or 10 grapes
Lunch	- 2 servings of cereals - 1 serving of pulses/legumes - 2 1/2 servings of vegetables - 1/2 serving of milk products - 1 1/2 servings of fat	- 1 cup of rice or 2 medium chapatis (60g) - 1 cup of 'sambhar' (with 1/2 a cup of vegetables) or other dal, or 1 piece of chicken/fish (30g) - 1 cup of leafy or gourd-type vegetable 1/2 cup of other vegetable 1 cup of salad - 1 glass of buttermilk - 1 1/2 tsp of oil
Tea & Snacks	- 1/4 servings of milk products - 1/2 serving of cereals	- 1 cup of coffee - 1 cup of rice or 'avalakki' or 1 rava idli
Dinner	- 2 servings of cereals - 1 serving of pulses or meat/poultry - 2 1/2 servings of vegetables - Fruit - 1 1/2 servings of fat	- 1 cup of rice or 2 medium chapatis (60g) or 1 small 'ragi' ball - 1 cup of dal or 'sambhar' with 1/2 a cup of vegetables - 1/2 cup of leafy or gourd-type vegetable 1 cup of other vegetable 1 cup of salad - 1 medium-sized apple/orange/guava/pear - 1 1/2 tsp of oil/butter
Bedtime	- 1/2 serving of milk	- 1 cup of milk/curd or 1 1/2 glasses of buttermilk

Life Long Instructions:

Quit smoking and cut down on alcohol.
Limiting sugar, caffeine, and alcohol can promote health and reduce stress.
Take your diet and exercise plan seriously.

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General Wellness (40M)-Medcall(Kannada) Care Plan

What is Care Plan?

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