In today’s fast paced world, in spite of increased awareness Health and Nutrition has taken a backseat. 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 Lifestyle:-
1. Water: - Begin your day with water (warm/hot optional). On an average we should drink 8-10 glasses of water every day. To be specific, you can simply take a minimum of 40 ml per kg of your body weight to ensure enough hydration throughout the day.
2. Weigh Yourself: - Keeping a check on your weight leads to better and disciplined weight management. You should always weigh yourself on an empty stomach early morning. Weighing at same time can help to guide us better to be on track.
3. Breakfast: - Breakfast is the most important meal of the day. If you start the day right, you tend to eat better overall. Skipping breakfast is one of the major reasons for obesity. It is very essential to break the overnight fast with a sumptuous meal containing majority of nutrients.
4. Walk: - Walking can do wonders to the immune system and helps you in getting rid of a number a diseases and pains. It can range from a 20 minute outdoor walk to an hour of yoga, swimming or any other fitness activity. A minimum of 30 minutes activity minimum 5 to 6 days a week is recommended for best results.
5. Consume Fresh and Whole fruits and foods: - Vegetables contain Potassium, Folate, Vitamins A & C and other micronutrients which keeps us healthy and helps fight infections. Fruits contain fiber which helps in protecting against strokes and heart diseases and also lowers cholesterol.
6. Sleep: - A solid, continuous 7 or 8 hours of night sleep is a marker of good heart health. Sleep aids in weight loss. Depression, heart diseases, stress etc can be cured and curbed by qualitative sleep.
7. Healthy Habits: - People who tend to live by strict habits/routines tend to be more physically and mentally fit than their counterparts who follow an ill lifestyle. Going to bed, waking up at the same time each day, following a particular diet etc keeps your body in steady equilibrium.
8. 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.
9. Reduce Salt and Saturated/Transfat: - Salt and saturated transfat 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. Home cooked meals are the best solution for the same.
10. Cut down Smoking and Drinking: - Smoking (even passive smoking) is one of the leading causes of deaths. Heavy drinking is one of the worst risk factors for many diseases. Smoking as well as drinking alcohol 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.
This article is sourced from Dt. Siddhi Takalkar Deshpande, a dietitian, clinical nutritionist and lifestyle consultant, one amongst the best in Pune, Maharashtra.
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