Articles for the Month of September 2018

11 HABITS FOR A HEALTHY LIFESTYLE

In today’s fast paced world, Health and Wellness has taken a backseat. People have become so attuned to running around their daily chores like Robots. Competition at every walk of life, pollution, bad eating habits etc. add up to mental as well as physical illnesses amongst all age groups. Even kids today, suffer from obesity and high cholesterol due to increase in junk food and lack of physical activity.

Here are some of the ways to achieve a Healthier and Better you:-

  1. Water: – Begin your day with water (warm/hot optional). This is the best way to kick start the day. Adequate amount of water intake maintains body temperature; it provides cushioning to the tissues and joints. As there is a loss of water naturally in our body due to bowel movements, urinating, sweating, an adult on an average should drink 8-10 glasses of water every day. Water with lemon juice and Green tea are said to aid in weight loss as well along with a balanced diet and regular exercise.

 

  1. Weigh Yourself: – Keeping a check on your weight leads to better and disciplined weight management. You should always weigh yourself first thing in the morning on an empty stomach and the process should be repeated the same time either every alternate day or weekly for correct readings.

 

  1. Breakfast: – “Eat Breakfast like a King, Lunch likea Prince, and Dinner like a Pauper”, as the saying goes Breakfast is the most important meal of the day. If you start the day right, you tend to eat better overall. Idli with sambhar, Dosa with yummy coconut chutney or tasty poha with roasted peanuts and veggies! Now that’s the kind of delicious breakfast that we like to have in India!

 

  1. Walk: – The simplest and cost effective exercise for every ailment and health problem, WALK. It can range from a 20 minute outdoor walk to an hour of walking on a treadmill. Walking can do wonders to the immune system and helps you in getting rid of a number a diseases and pains. For weight loss, an hour of Walk everyday is recommended. For those, who cannot remove a dedicated time to walk, taking a break during your lunch hour to pace in the area itself or walking to get your groceries or other errands is also good.

 

  1. Consume Fresh and Whole fruits and foods: – Benefits of consuming fresh Fruits and Vegetables are too many as compared to the tinned and canned ones readily available in the market. Juices also should be avoided as much as possible and the whole fruit/vegetable should be instead preferred. During all meals it’s better to fill our plates with fruits and vegetables. Vegetables contain Potassium, Folate, Vitamins A & C which keeps us healthy, forms red blood cells and helps fight infections. Fruits contain fiber which helps in protecting against strokes and heart diseases and also lowers cholesterol.  Cure from Acidity is available in every home in the form of Banana, Lemon, Mint Leaves, Basil leaves etc.

 

  1. Sleep: – A solid 7 or 8 hours of sleep is a marker of good heart health. Good quality sleep marks an improved overall performance along with good stamina and combats fatigue as well. Grades of Children who sleep well are better than the ones who get interrupted sleep or less hours of sleep. Sleep also aids in weight loss. Depression, heart diseases, stress etc can be cured and curbed by qualitative sleep.

 

  1. Healthy Habits: – Along with healthy food and sleep, people who tend to live by strict habits/routines i.e. Eating the same kind of diet and doing the same kinds of activities their whole lives tend to be more physically and mentally fit than their counterparts who follow an ill lifestyle. Going to bed and waking up at the same time each day keeps your body in steady equilibrium. Our physiology becomes frailer when we get older; this weakens the immune defenses, leaving us more susceptible to circulating flu viruses or bacterial infections.

 

  1. Taking up a Hobby/Activity: – Doing something you love boosts your immunity and releases feel good hormones. Be it reading, painting, writing, sketching, volunteering etc, anything that we have a flair for and makes us feel good about ourselves and hones our talent and potential.

 

  1. Switch off the Television/Social Media: – Switching off from social media and apps like Facebook, Whatsapp, Twitter etc helps in rekindling us back with nature. Excessive use of technology disconnects us from our present surrounding and people. Children especially have got so addictive to the i-pads/cell phones/TV that they refuse to go out and take part in outdoor activities. Even in Adults, restlessness, lethargy, insomnia, acidity etc are some of the ill effects due to continuous sitting in one place glued to screens of electronic gadgets.

 

  1. Reduce Salt and Saturated/Transfats: – Salt and saturated or trans fats are freely available in processed or prepared foods served in hotels or in packets. They increase risks of high blood pressure, high cholesterol, acidity etc which increase risk for heart disease and stroke. Cooking your own healthy meals instead of eating out or eating prepared foods is ideally the best solution for the same.

 

  1. Cut down Smoking and Drinking: – Smoking is one of the leading causes of death. Heavy drinking is one of the worst risk factors for many diseases. A glass of red wine is a good thing, but anything in excess leads to addiction and it increases your risk of disease.

 

 

Healthy living isn’t impossible, or even difficult. It’s just a Habit/commitment which we need to gift ourselves for a long, fit and blessed life. They are preventative measures taken in order to avoid the offset of some major illness or worry. Mental as well as physical, both should be considered for a Healthy persona. Little things we do go in a long way to nurture and nourish us.

 

 

 

Article reference taken from Timesofindia.

8 HABITS HEALTHY PEOPLE DO EVERYDAY

Staying Healthy is a conscious choice which is made by us for our mental and physical well-being. This cannot be forced. It becomes a way of our life by adapting it on a daily basis.

There are many factors affecting our well-being, diet and genes along with our lifestyle being the most important. Genetic factors is mostly heredity and passes on, be it good genes like looks, habits, physical personality traits or bad genes like diseases or traits which pass on from one generation to the other. Lifestyle related habits we adapt in life due to pressure or company we associate with like drinking, smoking, work stress etc. Most diseases are a result of the same things like heart diseases, stress and addiction to alcohol, smoking etc.

 

  1. Stay Hydrated

Drink loads and loads of water every opportunity you get. Water helps you stay hydrated reducing cravings for junk food and unhealthy caffeinated drinks. Many times thirst is confused with hunger, hence it’s a good idea to keep a bottle of water handy on you at all times. It aid in weight loss and makes you feel good about yourself. It helps in keeping our skin looking fresh and radiant and ensures fluidity in our joints and tissues muscles. 6-8 glasses of water are the daily minimum requirement of an adult.

 02. Exercise

Exercise doesn’t mean an hour in the gym or working out hardcore with a trainer, a simple walk or running up and down the stairs is equally beneficial. Exercise can be physical or mental, depending on our needs. Walking outdoor first thing in the morning is the beginning to a great start for the day. If that’s not possible, walk to the nearest grocery store or try running your errands without transport and walk it up. Walking is the simplest and cheapest exercise which works on all parts of the body.

 03. Sleep Well

Sleeping well is the key to good health. Getting up and sleeping at night on the same time daily creates a body clock which helps us in smooth processing of our day. Early morning risers are said to be more productive and competent in their day as they radiate freshness and positivity. These people also have early sleeping nights which gives them the required rest needed by their body. Being sleep deprived or bad quality of sleep affects an individual making them less productive and induces stress and related diseases.

04. Planning the day
Planning the day in advance is a sign of a healthy mind. Planning may mean planning your day ahead, work schedule, your free hours as well as our daily food menu. Planning meals in advance and preparing them leads to a healthy day where binges for junk and unhealthy food are taken care of. Writing down things also helps in relieving stress as we don’t have to worry over our to-do list mentally. Writing/Planning gives us a sense of calm and completion and helps in better sleep and productivity.
05. Connect with family/friends
Connecting with family and friends makes us happy and peaceful from within. After a hard day of work, spending time with our loved ones distresses us and keeps us happy and motivated to do well for them.  It provides a comfortable feeling of being loved and cared for which in turn releases feel good hormones. Spending time with kids or elders in the house is equally enriching. Laughing with gay abandon with children and joining in the fun and mischief releases us from our day to day stress, whilst being with elders enriches us with their worldly advice and experiences for our betterment.

06. Break from Technology
In our day to day lives we have become so addictive to technology like our Mobiles, I pads, TV’s, computers, laptops etc that it is become difficult for us to survive or think without them. For small minute things like waking up we need to set alarms on the mobile, for remembering things we need to make notes on mobile/computer. Gone are the days when we could remember telephone numbers of near and dear ones or when we could wake up to the sounds of alarm clocks. Entertainment today consists of TV, songs, games etc. people are getting addictive to sitting indoors and they have forgotten outdoor games and activities. For a healthy life, we need to detach ourselves from this technology addiction and use it only at the bare minimum to survive.

07. Nurture a Hobby/Learn something new
Learning something new or nurturing a hobby is a great means to calm our minds and make it stress free. It promotes a feeling of peace and happiness. It makes us more productive and efficient. Learning a new way to exercise/diet, new recipes for cooking or learning a new skill on your current job makes us feel more accomplished and happy and increases overall productivity and well being.

 08. Balance in Life
Finding and maintaining a balance in life is very important. We need to define our work and personal life boundaries and should dedicate enough time for each. Emphasis on family time and life should not be compromised due to long and uneven working hours. We are replaceable at work but in our families we are the only ones. Staying happy and positive with family, friends, neighbors and people around us creates a calm and positive atmosphere which leads to positive vibes and increase in overall productivity and happiness.
Happy and healthy living is easy and attainable, we just have to set our priorities right and work hard to achieve our goals. Dedication and Self belief is the key.