Yo! Everyone. We are human beings, and we all have insecurities, but it’s all about being healthy and happy with yourself. Noone is perfect, indulge yourself in pizza and sweets on some occasion only. It’s all about making the right decisions for your body. Treat your body like a temple. Healthy living is not complicated; It’s not Math or Science. Let’s go back to the lesson you learned as a kid. A real day starts with a real breakfast. Never skip your breakfast. Wake up early in the morning and go for a walk or jogging but have a glass of water before doing anything.
Now, Without wasting any time lets get started with The Tips for Healthy Living.
1. A Good Morning is always a Good Day.
Good morning can make up a good day. Your morning mood determines how you live your day. Wake up early in the morning and go for a walk. Fresh air will refresh your body and mood. If you are not a morning person just like me, then it can be a little problem. You just need to push yourself. Step out of your comfort zone. Remember “It takes 21 days to make up a habit and 90 days to make it a Lifestyle.” Be regular. Oh! And don’t forget the power of good sleep. For a better morning, you need better sleep, Get proper sleep and rest. The body needs relaxation from every physical or mental pressure. The body needs its rest, and sleep is essential for healthy living. There are three main things: healthy eating, exercise, and sleep. All three together in the right balance makes for the truly healthy living.
2. Never Skip Breakfast.
Healthy living is not Algebra that not everyone will understand. You might have learned as a kid that a real day starts with a real breakfast; don’t ever skip that. Skipping breakfast can put you in trouble in the long run. You may be in a hurry for your school, job or anything else but let me remind you that breakfast is a necessity, not an option that you can skip.
Side effects of skipping breakfast-
- Lowers your metabolism.
- Lowers your concentration levels.
- Lowers your energy levels.
- Lowers your blood sugar levels.
- Mid-morning cravings.
- Leads to overeating for the rest of the day.
- Stops you losing weight.
Things/Foods you can consume for breakfast –
Go for Less oily, No-Sugar, No Processed Food.
You can eat Fruits(no need to have a variety of fruits every day), Oats, Dosa, Patties (oats, mix veg, sprouts), Cooked sprouts, Baked Vegetables, Pesrattu, Parathas(not floating in oil or ghee), Poha, Upma, Idli Sambar.
Bad breakfast – Sandwiches, Pancakes, Kachori, Samosa, Aalu Tikki, Burgers, Misal Pav, Vada Paav, Puris, Fruit Juices (they contain too much sugar and no fibers at all).
Thanx to Renuka Bhide for this answer.
3. Avoid Sitting a lot.
A sitting job or a desk job a part of most people and you can’t avoid it. But, you can take some preventing measures, try to take a small break like after every hour or so just to relax your muscles. Take 1-2 minutes to stretch and relax your muscles. You can do it by making an excuse for drinking water or going to pee else directly talk to your boss.
Difficult to do?
We are talking about Healthy Living, The way of Healthy Leaving. Fair Enough?
Let me tell you what can be the consequences of sitting whole day daily,
-Weak Legs and Glutes
-Tight Hips and a Bad Back
-Stiff Shoulders and Neck. (Source)
So, You still taking any risk?
Never sit for more than an hour or so. Take a small break after some time to stretch and relax, drink little water and get back to your work.
4. Drink Enough Water Daily.
I’m not saying drink 10-15 liters of water daily. Drink enough water to keep yourself hydrated all day. Your urine’s color tells a lot about your body. Standard urine color should be light yellow. An average person weighing 60kg should drink at least 2-3 Litres of water daily. And Please! Slowly start eliminating other drinks like coke or soda and replace with water or coconut water. We often miss drinking water just because water is not easily reachable and we don’t bother drinking water. Our body is composed of water, so make sure you stay hydrated. During moderate exercise, coconut water can be useful to help the body rehydrate. It can be consumed every day as it is low in calories, rich in potassium, fat, and cholesterol free. But unfortunately, for athletes and dehydrated people, potassium doesn’t really help the body rehydrate faster. Use it to keep your body hydrated rather than to use it for rehydrating.
Here are the details about how much water someone should drink daily.
|Demographics||Daily recommended amount of water (from drinks)|
|children 4–8 years old||5 cups, or 40 total ounces|
|children 9–13 years old||7–8 cups, or 56–64 total ounces|
|children 14–18 years old||8–11 cups, or 64–88 total ounces|
|men, 19 years and older||13 cups, or 104 total ounces|
|women, 19 years and older||9 cups, or 72 total ounces|
|pregnant women||10 cups, or 80 total ounces|
|breastfeeding women||13 cups, or 104 total ounces|
You can discover more at How Much Water You Should Drink Daily.
5. Avoid Junk or Processed Food.
Do I need to explain anything about this? Highly advised but least followed.
Everyone loves junk food including myself but let me tell you it won’t harm much until you include it in your daily routine or you add it to your regular food item.
So, what’s exactly Junk Foods is?
Food which is high in calorie but low in essential nutrients. Good food wrongly cooked is also considered junk food. (Deep Fried, Highly Oiled, etc.)
Does junk food make you Fat or Unhealthy?
Indeed. The ONLY thing that causes obesity is excessive caloric intake. If you’re eating too many calories, you’re going to gain weight, regardless of what you’re eating. If you are obese, your various body parts will have excess fat storage which is the house of diseases. People who have obesity, compared to those with a normal or healthy weight, are at increased risk for many serious diseases and health conditions, including the following:
-All-causes of death (mortality)
-Osteoarthritis (a breakdown of cartilage and bone within a joint)
-High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides (Dyslipidemia)
-Type 2 diabetes
-Coronary heart disease
-High blood pressure (Hypertension)
-Sleep apnea and breathing problems
-Some cancers (endometrial, breast, colon, kidney, gallbladder, and liver)
-Low quality of life
-Mental illness such as clinical depression, anxiety, and other mental disorders
-Body pain and difficulty with physical functioning (Source)
Try to balance your calorie intake with exercise. We will explain in the future article that how you can convert food into numbers which will eventually help you to keep a track on your intake and how it will affect your healthy life. Stay tuned for that.
6. Never go 3 Days without Exercise.
The medical literature tells us that the most effective ways to reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer’s, and many more problems are through healthy diet and exercise. Our bodies have evolved to move, yet we now use the energy in oil instead of muscles to do our work.
You don’t need to run a marathon or do heavy weight lifting. Start going for long walks, jogging, join a local sports team or a gym and participate in group exercise classes. If you can’t do this, Start doing exercise for 30 minutes daily in the morning and go for a walk in the morning and evening. Exercising daily for 30 minutes will cheer up your life. It’s challenging, but you have to try at least to eat right and exercise.
7. Give your Electronics a Short Break.
Ever went to hang out with friends but everyone busy with mobile phones? We are close to the people who are far away but far away from the people who are close to us.
Time magazine found that 68% of users take their devices to bed with them, 20% check their phones every ten minutes and one-third report feeling anxious when separated from their beloved gadget. Electronics/Technology increase Loneliness, you ignore everything for your gadgets. This modern technology is separating you from your loved ones. Think about it. Leave your all gadgets and electronics at home and spend time with your family, friends or loved ones.
Less Technology, More Happiness? It’s all depends on you.