Our lifestyles today are very busy. We have family, work, social commitments, to fit into a limited time. To cope with the demands of daily life, we need to have a undemanding healthy lifestyle of:
- Regular exercise and adequate sleep
- Eating variety of healthy food most of the time
- Balancing demand of Work and Relaxation
Whatever may be your age Physical Activity plays an important part in your health. Physical Activity stimulate the body’s own natural maintenance and repair system. Your bones, joints, muscles, your heart will stay younger if you keep them busy. If, No Physical Activity, you increase your Health Risks in many ways. Cancer, heart disease, diabetes, over weight, poor posture, lack of energy for your sexual relationship; lack of energy for your children, a poor role model.
A humble morning walk, Elementary stretch exercises, Deep breathing, Basic Yoga postures impart all the benefits and improve the body in many ways:
- The heart works harder to get more blood and oxygen to all the parts of the body.
- Exercises like walking, skipping, hopping help to develop strong bones.
- Food is processed more efficiently and waste products are quickly removed.
- Chemicals (endorphins) are released into the brain, we feel happy and more confident.
- Better sleep, STRENGTH, STAMINA AND SUPPLENESS are improved. Aim at 30 to 60 minutes every day.
Sleep is nature’s way of refreshing body and mind for the labor of the succeeding day. Do not take any drug to induce sleep. After lying down on bed, link your thoughts to inhale and exhale. Six to eight hours sleep is adequate for the adults. Children need more sleep and the aged less.
EAT VARIETY OF HEALTHY FOOD
There is a direct relationship between your physical activity and the energy you use up from the food you eat. If you eat more than you use, the surplus energy is stored as body fat, balance your eating and physical activity. Eat food from all nutrient groups whole grains, fruits and vegetables, dairy product, skinless poultry, nuts and legume, to ensure a balanced diet, your body needs.
Wheat, oats, brown rice are the best. These starchy foods give you energy for all the activities of your daily life. In addition they are a good source of protein, vitamins, minerals as well as carbohydrate. The high fibre content prevent constipation and other bowel disorders. Sprouted grains are far more nutritious. Vitamin C content in sprout Mung beans increases 500 %. Make Roti, whole wheat Bread, Rice, sprouts a part of your each meal.
FRUITS AND VEGETABLES
Fruits and vegetables are the main source of minerals and vitamins in our diet. Try seasonal fruits and vegetables , they are full of flavour and nutrients:
Fruits– WATERMELON, APPLE, GUAVA, PAPAYA, STRAWBERRIES, GRAPES, ORANGE, BANANA, MANGO, PINEAPPLE.
Vegetables– BEETROOT, BROCCOLI, CABBAGE, CARROTS, CUCUMBER, LETTUCE, SPINACH, TOMATO, PEAS, CAPSICUM,POTATO,FRENCH BEANS, SPROUTS.
Kitchen Herbs– LEMON, GINGER, TULSI, AMLA, GARLIC, TURMERIC, MINT, CORIANDER GREEN, METHI GREEN, CARDAMOM, BLACK PEPPER.
MILK AND DAIRY FOODS
Milk, cheese and yoghurt are good sources of protein, vitamins and minerals, They also contain calcium, which helps keep your bones healthy , use semi-skimmed milk. Limit saturated fat and replace them with the better fats of monounsaturated and poly unsaturated. Skinless poultry is a good source of protein and fat.
EAT NUTS EACH DAY
Nuts like Almond, Kaju, Kismiss, Moomphali and many more, are powerful little numbers. Walnuts in particular contain a high content of fats that are good for the heart. Keep small portions of tasty nuts handy and take the edge off your hunger on the way home or at work. Remember 10 nuts is one serve.
TAKE GREEN TEA
Green tea is full of powerful antioxidants that help protect the body’s cells against damage. It is a great substitute for the large number of cups of regular tea, instant coffee and diet soft drinks people drink each day. There is some evidence that green tea also help with fat burning. Aim for three cups of green tea a day without milk and sugar.
DRINK EXTRA GLASS OF WATER
Most of us don’t drink enough water every day. Water is needed to carry nutrients and oxygen to the organs and remove waste from the body. Studies have determined adequate intake of water as 30 ml per kilogram of body weight which works out to between 2-3 liters per day. For those who don’t regularly drink enough water, this one glass extra water a day change, may improve sleep and energy levels and get rid of headaches.
CUT DOWN ON PROCESSED FOOD.
Life is too short to eat bad food. If you know that processed foods are packed with salt, sugar, bad fats, preservatives and additives why then put them into your body. Fast foods are not healthy as most of their nutritional value is lost in processing. Take to natural foods as much as possible.
INCREASE YOUR CHANCES OF LIVING LONGER
Science shows that physical activity can reduce your risk of dying early from the leading causes of death like heart disease and some cancers. This is remarkable in two ways: Only a few lifestyle choices have as large an impact on your health as physical activity.