Personal Wellbeing

The best foods for your heart — Tips from a cardiologist.

November 25, 2022
The Wellness Tribe Team
The best foods for your heart — Tips from a cardiologist.

The holidays are just around the corner, and it can be challenging to survive this hectic season; this becomes even more challenging if you are a person with diabetes. During this time of year, food and alcohol are abundant, and temptations are no doubt great, but maintaining good lifestyle habits requires daily mindfulness and preparation. 

To help you have a great party season without having to worry about heart disease, we asked a cardiologist expert to share some heart healthy food tips. 

Go Green With Your Diet

Food for your heart — Tips from a cardiologist.
Photo by Vitalii Pavlyshynets on Unsplash

The first step you can take is to increase your dietary fibre intake. Eat foods such as carrots, broccoli, whole grain cereals and grains, peas, lentils, melons, oranges, and pears. An individual fruit contains more fibre than three to four whole fruits used for making fruit juice.

Those with diabetes should avoid eating too many fruits. Choosing whole fruit and vegetables will increase your fibre intake and other nutrients. Instead, choose fruits that are low in sugar and rich in fibre, such as strawberries, oranges, sweet limes, apples, and pears.

Every meal should include a salad. You can get more nutrition by adding raw vegetables to a salad. Vegetables are a fantastic source of nutrients. In order to complete a full supper, you need a substantial amount of sprout-filled salad and vegetables. As sprouts are high in proteins and fibre, you should eat two daily servings.

Methi (fenugreek) seeds can be added to your meals. Its ingredients reduce cholesterol and are heart-healthy, making it an excellent source of soluble fibre.

In addition, people with diabetes and cardiac issues may benefit from adding raw methi seeds to curries, dals, or curd.

Let's say goodbye to salt and oil.

Let's say goodbye to salt and oil. Food for your heart — Tips from a cardiologist.
Photo by Matthijs Smit on Unsplash

We are not asking you to stop consuming oil and salt entirely but rather to limit their consumption. A daily salt intake of 5-6 grams is recommended for healthy people. However, if you have been treated for heart disease or had heart surgery, the daily salt consumption should be at most 2 grams or roughly half a teaspoon.

"The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison." - Ann Wigmore 

The commercial marketplace also offers a wide variety of heart-healthy oils, including rice bran oil, mustard oil, safflower oil, sunflower oil, and groundnut oil. Using more than one cooking oil per month can provide additional benefits.

Be mindful of both quality and quantity.

Keep an eye on the amount of frying oil. It's essential to monitor the quantity of cooking oil you use, no matter what kind you use. The amount should be at most 15 ml (or three teaspoons) per day. 

You can use ghee in addition to cooking oils; however, you should not consume more than 15 ml per day. Consider taking one teaspoon of ghee and two teaspoons of oil instead of three teaspoons of oil a day.

In case you are uncertain about portions and types and want expert advice, you can approach HR at work about a corporate wellness program where an expert nutritionist will guide you through healthy heart dos and dont's.

Maintain a portion control policy. Spread your meals out over the day and consume small portions. A person who eats three full courses in one sitting may strain their heart, other organs, and stomach. 

It is best to eat six small meals throughout the day or two meals followed by pauses for breakfast, lunch, dinner, and snacks mid-afternoon snacks. In addition, simple, light foods should be served at supper. Avoid fatty and gas-producing meals at dinner, such as beans and cauliflower.

The nuttier, the better

There is no doubt that nuts are heart-healthy. Omega-3 fatty acids are essential for maintaining the health of your heart, and they supply the highest amount. The benefits of this include maintaining blood pressure, lowering cholesterol levels, lowering triglycerides, reducing inflammation, and preventing heart disease. In addition, there is a lot of PUFA in almonds and walnuts, which makes them excellent for the heart.

Consider your snack choices carefully. Incorporate light snacks such as sprouts chaat, vegetable chaat, boiling corn chaat, puffed rice (kurmura), or bhel into your menu. 

When it comes down to it, it is always a good idea to keep a close eye on your consumption and speak with a nutritionist if you are particularly mindful.

Personal Wellbeing

Retention - Attrition Spelt Backwards

December 5, 2022
The Wellness Tribe Team
Retention - Attrition Spelt Backwards

We are in the midst of layoff season. While the world is shocked to see large internet companies like Meta and Twitter fire employees, the Indian startup scene has also suffered. So, what led to this, what is happening now, and what is yet to come? 

Race to Mass Layoffs?

Adding to the difficulties in Silicon Valley is the possibility that Amazon will announce layoffs that will affect up to 10,000 workers. Following Microsoft, Twitter, Snap, Meta, and Twitter, Amazon is the next big tech company to lay off employees. There has also been a decrease in recruiting at Apple and other companies. 

In the wake of fears of a worldwide recession, technology companies, traditionally large spenders, are now turning to cost-cutting.

Mass Firings: What Led to This?

From January 1 to June 1, 2022, the market capitalization of the top 30 technology companies decreased by $4.3 trillion. These 30 companies represent the majority of the value of the global tech market.

At least $5–6 trillion was lost in the global listed tech market as a whole. The top 30 businesses account for $4.3 trillion of this. In actuality, the combined contribution of Apple and Microsoft to this market value decline is close to $1 trillion. 

From June to August 18, the market value of the top 30 tech companies experienced a $900 billion recovery.

What's the situation in India?

Many edtech companies have let go of employees, including Byju's and Unacademy. It was reported that Unacademy had laid off 1,150 employees, while Byju's laid off 550 employees, not far behind Vedantu, which had laid off 624 employees.

Meanwhile, MFine laid off 600 workers, Ola fired 500 people, and Cars24 reported 600 job losses. In all cases, layoffs were caused by tighter monetary policies and a correction in the stock market.

How About the Attrition Rate?

In addition to layoffs, IT organizations have experienced high attrition rates. Labor costs and the cost of acquiring talent led to squeezed operating margins for all IT majors during the previous quarter.

During the first quarter of FY23, Indian IT companies spent, on average, 57% of sales on employee salaries, with some, like Infosys, raising their top performers by one or two digits. TCS's attrition rate for Q4 of FY22 was 19.7%, much higher than Infosys's 17.4%.

In Q4FY22, HCL Technologies experienced an increase in attrition from 21.9% to 23.8%. However, Wipro has managed to keep attrition rates relatively stable, dropping from 23.8% to 23.3% between April and June.

Occupational Wellbeing

Corporate Wellness 2.0: Redefining workplaces with AI and ML

January 18, 2023
The Wellness Tribe Team
Take an in-depth look at how AI and machine learning are shaping the future of employee health and well-being to unlock the power of Corporate Wellness 2.0.

Corporate Wellness is no longer just about offering a gym membership and encouraging employees to take the stairs instead of the elevator. In today's fast-paced, technology-driven world, companies recognize the need for a more holistic approach to employee health and well-being. 

Enter Corporate Wellness 2.0, a new era of workplace wellness that leverages the power of AI and machine learning to create personalized, data-driven programs that improve employee engagement and productivity. But what exactly is Corporate Wellness 2.0, and how is it changing the game?

From One-Size-Fits-All to Tailored

Today, Corporate Wellness programs have expanded to include a variety of initiatives that promote physical, mental, and emotional well-being. These can include stress management, mental health support, financial wellness resources, and more traditional physical health and fitness programs. Companies are also beginning to recognize the importance of a culture of well-being and are implementing policies and practices that support employee health and well-being.

Despite the advancements in Corporate Wellness, traditional programs still have limitations.

For example, many programs are based on a one-size-fits-all approach and lack personalization. This is where Corporate Wellness 2.0 comes in. By leveraging the power of AI and machine learning, Corporate Wellness 2.0 can create tailored and personalized programs that cater to the unique needs of each employee.

Corporate Wellness is not a perk, it's a performance enhancement." -Maggie Jenkins

How AI and Machine Learning are Changing the Game

Take an in-depth look at how AI and machine learning are shaping the future of employee health and well-being to unlock the power of Corporate Wellness 2.0.
Image by creativeart on Freepik 

Personalized Progress

Corporate Wellness 2.0 harnesses the power of AI and machine learning to create personalized wellness tracking and goal-setting for employees. By gathering data on employee health and well-being, AI and machine learning can create customized plans for each individual, taking into account factors such as age, gender, health conditions, and lifestyle. This personalized approach ensures that employees are more likely to engage with the program and achieve their wellness goals.

Custom-Made for You

With the use of AI and machine learning, Corporate Wellness 2.0 can also create tailored plans for individual employees. The technology can analyze data on an employee's physical activity, nutrition, sleep, and stress levels and then provide personalized recommendations for how they can improve their health and well-being. This approach ensures that each employee receives a program that is specifically designed for their needs and goals.

Data-Driven Decisions

Another significant advantage of Corporate Wellness 2.0 is the ability to utilize data and analytics to track progress. By gathering data on employee health and well-being, companies can gain a deeper understanding of their employees' needs and monitor the effectiveness of their Corporate Wellness programs. This allows companies to make data-driven decisions and continuously improve their wellness offerings. 

AI-Powered Nutrition and Exercise

From Generic to Specific

Corporate Wellness 2.0 uses AI and machine learning to create customized nutrition and exercise plans for each employee. By analyzing data on factors such as physical activity levels, dietary habits, and health conditions, AI and machine learning can make personalized recommendations for how employees can improve their nutrition and exercise. This approach ensures that employees receive a program that is tailored to their specific needs and preferences, increasing the chances of engagement and success.

Optimizing Resources

By analyzing data on employee usage and engagement, companies can better understand which resources and services are most effective and make informed decisions on how to allocate resources. This can help companies make the most of their Corporate Wellness budget and ensure that employees have access to the resources and services they need to improve their health and well-being.

The ultimate support for mental health in the workplace

AI and Machine Learning: The ultimate support for mental health in the workplace
Photo by Kevin Ku on Unsplash

Mental Health Tailored to You

One of the most significant advantages of Corporate Wellness 2.0 is its ability to provide personalized mental health resources and techniques through the use of AI and machine learning. By analyzing data on employee stress levels, mood, and mental health conditions, AI and machine learning can provide individualized recommendations for mental health resources and techniques, such as meditation, therapy, and stress management. This personalized approach ensures that employees receive the support they need to improve their mental health and well-being.

Burnout Be Gone

In addition to providing personalized resources and techniques, AI and machine learning can also help companies detect and prevent burnout through the use of data and analytics. By monitoring employee stress levels, mood, and engagement, companies can detect early signs of burnout and take steps to prevent it before it becomes a significant issue. This can help companies create a culture of well-being and ensure that employees are able to maintain their health and productivity in the long term.

Closing Thoughts

Corporate Wellness 2.0 is ushering in a new era of workplace wellness, where technology and data take center stage. By harnessing the power of AI and machine learning, companies are able to create customized and personalized programs that cater to the unique needs of each employee. 

At The Wellness Tribe, we harness the power of AI and machine learning to create customized and personalized corporate wellness programs that cater to each employee's unique needs. Our approach is not just about getting healthy; it's about fostering a culture of well-being, attracting and retaining top talent, and driving business success. Join The Wellness Tribe on the journey to a brighter future for Corporate Wellness.

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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