STAY HEALTHY 

       HOW TO STAY HEALTHY?

1. Eat healthy food

Eating healthy food does not always mean that eating fancy foods or salad but eating right food and at the right time is considered. If we will eat healthy then the body will automatically show the results and the health will improve which will benefit the body in every possible way. Eating healthy also means eating fresh food and mostly that food which suits us the best. Here healthy food means a proper diet chart to follow according to your body. We always succumbed when we see fast fast or spicy food. But you must be aware of it that how much quantity you are consuming. However it is okay to eat once in a week. Have your meal time to time and never skip it because of any pressure.

2. Eat green vegetables

We should eat green vegetables for good health as green vegetables are are rich in antioxidants and vitamins. They have many good properties which are beneficial for our body and which has many long term effects.

 

3. Drink at least 8 glasses of water

Water is an essential part of our life. We cannot survive without water. Our body also needs water for maintaining the good health and for the healthy mind as well. We should drink at least 8-9 glasses of water everyday to flush out the toxins in our body so that the body can breathe in proper way. Water is also important for the proper functioning of the body.

4. Sleep at least 6-7 hours daily

Sleeping is a stage when you are completely in a rest physically as well as mentally. So it is important for our body as proper sleep can relax our mind and maintains peace of mind which is really important for our health as healthy mind leads to healthy body. Lack of sleep can cause some serious trouble and stress so its better to take proper sleep of 6-7 hours daily without any disturbance. Without rest you cannot work properly and make you bed tempered. Your eyes will look like puffy eyes and having dark circles around it. This would indicate that you are depressed or you are getting older.

5. Exercise daily

Doing exercise daily can make make the body fit from fat and make the body healthy. Stretching the body will help us strengthen the muscles of the body and it will automatically create flexibility in the body. If our body is flexible, we can do whatever we feel like and there is no feeling of tiredness, fatigue or illness. Daily burn your calories by some exercises like stretching, walk, running, cat pose, camel pose, workout, etc. when you do exercise regularly, it enables you to look young and remove wrinkles, obesity, dark circles.

6. Do meditation

Mediation in now a days is mandatory in order to stay stress free and healthy. Stress lead to many diseases as contribute to diabetes, high blood pressure and heart diseases. While mediation keep your mind calm and beneficial for our health. It always help to think positive and to better understand or focus on the facts or problems. Our negative impressions get washed away.

7. Don’t smoke

Smoking is a bad habit and injurious to our health. When you are smoking in your office or at any other place, it makes other people around you uncomfortable. It affects lungs, heart, brain and causes cancer. Once you become addicted to it, then it won’t be easy to get out of this trap.

8. Avoid alcohol and tobacco

Alcohol is an ingredient or a drug  which is found in wine, beer, vodka, whiskey. It affects central nervous system and slows down many functions. Excessively drinking of alcohol cause many serious problems like cancer and may kill cells of brain. Alcoholics thinks that it is pain killer but they don’t know how dangerous is it. However, It is really common in modernisation, but you should avoid it before driving and when you are pregnant.

9. Keep yourself clean

Our day to day activities calls many germs and bacteria. If you won’t keep yourself clean and tidy, these germs will reach to our stomach and cause many problems or viral infection. Always wash your hands before eating and after your meal.

10. Drink juice

There are many fruits and some are seasonal. Drink a glass of juice (apple, banana, pineapple, orange, mango, papaya, pomegranate, sapodilla) everyday in order to stay hydrated, boosting immunity and stay healthy. Juice reduce the risk of cancer, losing weight and helpful in better digestion.

Other ways to stay healthy

• Brush your teeth Always brush your teeth twice a day.
• Always wear helmet or seat belt while riding and driving.
• Use mask when there is pollution.
• Take precautions when you are working.
• Stay away from fire or hazardous thing.
• Handful of nuts is good for our health.
• Must have a fruit everyday. An apple a day keeps the doctor away.
• Other fruits are also rich in protein and vitamins that are beneficial for our health.
• Stay away from negative things or that may feel you depressed.
• Eat more fiber.
• Proper balance diet chart.
• Do yoga.
• Listen to music to ignore some shits of people. Music boost your energy and make your mood good.
• Read books to increase your knowledge.
• Travel a lot.
• Moisture yourself after taking bath in order to look young.
• Avoid excessive sugar.
• Laugh more/ always wear a smile on your face.
• Give yourself time.
• Go for nature walk. Get some fresh air and oxygen their. Take deep breathes and deep dive into it.
• Join gym.
• Apply sunscreen before going outside between 10am to 3pm.
• Register yourself on a health app to measure or to check how many calories are you taking in and how much you have burnt.
• Don’t drink cold drinks. They are used as toilet cleaner and can make your teeth sensitive. It includes too much calories which is harmful.
• Drink plenty of water.
• Take part in activities or parties to enjoy and release stress.
• Do some cardio exercise to lose weight
• Do swimming.
• Visit doctor in case of any injury or disease as soon as possible. Don’t ignore any symptoms.
• Avoid fast food or junk food. Stay safe and stay healthy.

1.See what you are eating

• Observe your present diet. What is it you eat more? Are you consuming too many calories in your diet and don't have enough time to burn them? Then you should probably consider eating something that is less fattening and easy for your body to digest. A couple of minutes spent doing basic yoga postures will also help you burn those extra calories.

  Protip: Plan healthy meals in advance and ensure that you have the ingredients at home. It will be easier and faster to cook.

• 2. Choose green leafy vegetables

• Add green leafy vegetables to your diet. They are a rich source of proteins, iron, calcium, and fiber. Green leafy vegetables are easy to prepare and quite appetizing too.

• Protip: Try to include as many colors as you can on your plate for each meal. It would be ideal if you could include all the six different types of tastes (sweet, salty, sour, bitter, pungent, astringent) at least once a day.

3. Know when to drink water

• The body receives a significant amount of minerals through water. Drinking plenty of water also helps detoxify the body and gives you a  glowing skin. However, avoid drinking water during meals as it slows down the digestion process. It is advisable to have water 30 minutes before or after your meal. Yes, learning to drink water correctly forms a strong base for good eating habits.

  Protip: Drink a glass of water right after getting up in the morning, and before brushing your pearly whites. Morning saliva is considered extremely beneficial for digestion. Drinking water in the morning (known as ushapana in Ayurveda) helps in flushing out toxins from the system, cleansing the intestines and ridding the body of diseases.

  4. Include enough proteins in your diet

• Proteins are vital for the body and should definitely be included in the diet. Broccoli, soybeans, lentils, asparagus, and spinach are some protein-rich foods. Low-fat dairy products are also a rich source of proteins. Ensure that your body receives the required amount of proteins daily.

• Protip: Approximately 25 percent of your meal should be good proteins. If you’re regular with active exercise, then the amount could be increased by five percen

5.Chew your food

• Have you seen a cow chew its food? Its at least 40-60 times.

  One of the easiest and obvious ways to digest food is to  chew it. Most people often eat their food in a hurry and skip chewing their food properly. While what you eat eventually gets digested, but a barely chewed morsel takes more time and tires your digestive system. Besides, the more you chew your food, the easier it becomes for your stomach to digest it and the more calories you burn moving your jaw. Small steps like learning to chew correctly go a long way in forming a healthy food habit.

• Protip: Chew 32-40 times so that the food becomes a paste and is ready for the stomach to do its digestive magic. Sip water and other liquids, roll it around in your mouth and then swallow. This activates saliva, which contains digestive juices.

 6.Keep away from fast food and soft drinks

• Although it may appease your taste buds, fast food usually does a lot of harm to the body. It can be unhygienic and also high on harmful fats like trans-fats. Also, carbonated soft drinks have a high sugar content which will lead to obesity, diabetes, and dental caries. Instead of these harmful drinks, refresh yourself with a glass of buttermilk or lemonade.

  Protip: Infuse slices of fruits like oranges, or grapes, lemons, and herbs like tulsi or mint in water for a few hours and then drink it. Lemon and cucumber also help to make the water alkaline, which is good for the body. You will love these alternatives to soft drinks. Good eating habits have never been so easy.

7. Cook at home

• Instead of ordering pizza from the joint around the corner, use your kitchen and make that dish you've been planning on having. Cooking at home is a very good investment as it lets you spend more quality time with your family. It's a great way of ensuring that everyone in the family follows healthy food habits. Also, it's a very good idea to sit cross-legged on the floor or a chair while eating. Try it!

  Protip: Sukhasana makes it easier to sit with a straight back as opposed to slouching on a chair, or sinking into a sofa. A slouch will also bend and twist the abdominal areas while a straight back helps the stomach. This will help the digestion of food. A good posture also reduces excessive strain on muscles and joints

8.Focus on your food

Most of us have our food while texting or watching television and don’t really keep a count of how much we end up eating. Though your stomach might be full, your brain tells you to eat more, and you eventually end up overeating. If you focus only on your food then you’ll eat only as much as your body requires. So, the next time you sit down for your meal, keep the remote control and mobile phone away for some time.

• Protip: It’s best to reserve 20-30 minutes for your meal time. Don’t eat in a hurry (you will overeat!). Use your meals as a time to relax, rejuvenate and celebrate life.

• 9. Never skip your breakfast

• Breakfast is perhaps the most important meal of the day as the body prepares itself for the whole day ahead. Make sure you eat a wholesome and rich breakfast before you step out of the house.

• Protip: Maintain regular meal timings. The stomach will get trained to secrete acid at those times, leading to better digestion. Failure to maintain those timings will make the stomach feel confused.

10. Boost your digestion

• While knowing what to eat and how much to eat is important, it always helps if you can boost the process of digestion. Sitting in Vajrasna (adamantine pose) for a few minutes after having food helps you there. This yogic posture enhances blood circulation in the lower abdomen and improves the digestive process.

  Protip: Consume pre- and probiotic supplements (after consulting with a food expert). A prebiotic creates a good environment for the good bacteria in the stomach. You can add many more of the good bacteria with the regular consumption of a probiotic.  

  A good food habit helps shape your personality, and this is why ancient sages always preferred consuming sattvic food. Remember – what you eat is what you become. So, adopt good eating habits, choose wisely and develop healthy food habits.

• “TIME AND HEALTH ARE TWO PRECIOUS ASSETS THAT WE DON’T RECOGNIZE AND APPRECIATE UNTIL THEY HAVE BEEN DEPLETED.” 

•                      - BY DENIS WAITLEY
  
  

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