On a Sunday morning, while reading the newspaper I got a thought in my mind. All over the newspaper most of the news was about covid-19, how people are losing their jobs and a whole mess in our world. But what can we do as a tiny individual in this big world? What I feel is even if you are like a small ship in a big sea you have capabilities to sustain in the situation likewise you can improve at least your own life. Yes your own life, how you decided to live your life is what results after 20yrs. Why think about 20 years later, food what you in a particular day is responsible for the result and what you get in within some days. A high calorie food intake for a long time will result in gaining weight. Similarly a low calorie diet will result in weight loss, or in some cases some micro nutrient deficiencies also. It’s as simple as that. Hence your lifestyle decides how your body will react in different situations. Bad choices will impact on your own body leading to many metabolic disorders. All the reactions happening in the body are the result of your dietary intake, physical activity, mental peace, etc. So when all of this goes well your internal organs function well.
Self care is not an expense, it’s an investment.
Health is a daily practice not a 30 day diet. Hence start to make healthy choices everyday. Make a habit to choose healthier options while dining out or as simple as when you pick up the grocery from the market. A healthy lifestyle is a way of living that lowers the risk of falling sick. Wellness is an active process of becoming aware and making choices towards a healthy life. Wellness is more than just being free from illness. Being healthy is most essential to stay active and illness free throughout our life. Healthy person is one who is having a balanced and nutritionally adequate diet throughout his life and being fit to complete all his daily physical and mental tasks mindfully.
Our physical fitness every time reflects our mental fitness. Especially when you start getting older!
An exciting new study led by Dr Hideaki Soya from the University of Tsukuba in Japan and his colleagues show, for the first time, the direct relationship between brain activity, brain function and physical fitness in a group of older Japanese men. They found that the fitter men performed better mentally than the less fit men, by using parts of their brains in the same way as in their youth research says that staying active promotes healthful aging. And helps both the brain and body. Every brain changes over time, but smart routines and practices can keep our minds sharp and healthy.
Healthy living is both physical and mental health at its best. Many times physical and mental health are interconnected hence whenever some change happens like it could be good or bad one will definitely affect the other.
We all human beings are fond of different varieties of food. One loves biryanis, some loves sweets, others love fast food. Means we are born and brought up in a family where everyone likes to eat this and that. But there comes a problem because every time in a family function or so food is acted to show love. Not all food items served at family gatherings or while dining out are unhealthy but it’s your choice and your responsibility to choose correctly for your healthy life. All humans need to eat to grow and maintain a healthy life. But a human body’s nutrition requirement varies with age, sex, physical activity. Eating pattern and level of physical activity changes as a baby grows older to a full healthy adult and afterwards becomes an older person. Infant or a baby needs feeding every 3-4hours and once he is a kid starts eating normal solid foods with the family. Teenage to adulthood 3 meals with a snack is a pattern for most of us. After old age most kinds of food items are prepared and the timings change according to the health condition of an individual.
Tips to improve and sustain with Healthy Eating:
- Eat a balanced diet that includes whole grains, proteins from both animal and plant sources, a good amount of vegetables and fruits on a daily basis and most importantly a healthy fat.
- It is essential to follow a specific diet pattern which is based on proper meal timings. One must take a healthy breakfast, then lunch and dinner.
- Type, time and quantity of meals matters a most. Your breakfast must be eaten on daily basis as it is the first meal of the day. It must include some healthy food item which has all the essential macro and micro nutrients.
- Dinner should be a light meal as after dinner we never have any heavy physical activity. Never sleep immediately after dinner. Keep 2-2 & 1/2hours of gap between your dinner and sleep timings.
- Eat a fruit daily. Fruit is packed with many micro nutrients like carotene, minerals, vitamin C, folate, potassium, dietary fiber, etc. a pearl of health is hidden in a fruit.
- Do not overeat anytime. Take a small plate every time while eating. Hence it will be easy to control portion sizes.
- Choose a variety of colorful veggies in your diet. Include veggies in every meal.
- Choose foods low in saturated fats, include healthy fats like nuts and oil seeds, blended oils, olive oil, soybean oil, etc. Avoid butter, margarin, vanaspati, etc.
- Avoid having any sugar or soda beverages. Have plenty of plain water, to improve water intake opt for infused water, flavored water.
- Avoid snacking or nibbling food in between the major meals. Choose healthy snacks like roasted nuts, fruit, makhana, roasted chana, puffed cereals, etc. which are low in calories but high in essential nutrients. Also avoid having more tea/coffee while working for long in the night.
- Make a habit in children. Because when we teach good habits early in the child’s life it becomes a lifetime habit.
- Follow proper cooking methods. Avoid fried, more oily foods. Instead use stir fry, shallow fry, boiling, etc.
- We have many healthier options to choose while dining out. Choose wisely. For example, choose south Indian dishes over any fried snack item, or in a buffet method take more portions of vegetable, salad, soups etc. avoid having dessert. Instead of potato tikki burgers choose a sandwich which has more veggies.
- Avoid having too much sweets. If craving for sweets has fruit, dry fruit, dark chocolate, etc.
- If you are having any kind of disease or a GI disorder then seek medical advice and have a diet pattern accordingly. Because in every specific disease condition it is important to have particular food in an advised amount only.
- Make sure you sit down to foods that nourish your mind, as well as body.
- Include minimally processed and more fresh foods in daily diet.
Good habits are as addictive as bad habits but much more rewarding!
Along with eating well, what your body needs to stay healthy is a good amount of exercise. Physical activity helps blood flow to your brain and forges new connections in many cells.Even bursts of exercise as brief as 10 minutes can temporarily enhance energy levels, focus, problem-solving, and memory. Start with a commitment of at least 25-30minutes everyday. Improve your pattern and intensity of exercise day by day from mild to moderate to intense whenever possible. Just a 30minute brisk walk or yoga poses is good to start off with.
There’s no end to education. The whole of life, from the moment you are born to the moment you die, is a process of learning. Learning is a continuous process. Hence start by experimenting with your hobby or any activity that ignites your soul. What you love the most! Learn a new language, any musical instrument, read books, pick up puzzles, or Sudoku to solve, etc. All these activities help to improve your memory, listening, hearing and motor skills. Overall you may find it difficult to start with but once you get used to it and you love doing what you are doing, you have positive effects on your brain. Healthy living needs a perfect balance of healthy eating, healthy activity, and a healthy mind.
Science shows that sleep regenerates neurons that allow your brain to function at its best. Sleep also clears your brain of bad toxins that can stack up over time.
Sleep plays a vital role in good health and well-being throughout life. A good quality sound sleep of at least 8hours per day is equally important as good nutrition throughout our life. Only when you sleep peacefully, your stress levels go too low and you can start your next day freshly. Amount of sleep will matter most in health. As it will help to keep away any diseases.
Time spent with close family, friends, and our community helps us to enjoy life, feel appreciated and find purpose. Friendship allows us to share experiences, overcome challenges, and pursue learning and activities outside of our comfort zone.
Spending time with your family re-fuels the energy for a full day. Spend time with kids, play or help them in study. Plan meals with them. Eat at least one meal together with the whole family. Eat slowly, chew properly and eat mindfully.
- Stop smoking tobacco, and drinking alcohol. Both are most important to start a healthy life. These both are preventable measures which you can take to avoid any disease related to consumption of it.
- Saving money by eating home cooked foods, avoiding any outside junk food, stop taking tobacco, alcohol, stop drinking unnecessary sugary beverages is important.
- Feeling better mentally is important to stay healthy for lifetime. Regular exercise and good food will lift up your mood.
- Physical activity and nutrition can reverse age related disorders, it will help you to improve strength.
- Take a walk and reflect on what you see and hear at least several times per week.
- Try something new and often
- Try to make some leisure time to do things that interest you every week like any hobby or sport.
Fitness is mostly mental. Your body won’t go where your mind doesn’t push it.