Amid COVID-19 impacts, everyone of us talking about healthy living and how to increase our immunity. Yes, It is crucial to take care of our health. We have to love ourselves first and then in the same way others as well. Yes, You are worthy! You are worthy to be healthy!
We have heard many things regarding how to lead a healthy life. But in this article, we have shared the basic things that we are neglecting or forgot that makes us healthy! Yes, we've forgot those basic things in this digital world. We are running to make money but we also have to run to lead a healthy life. "Health is Wealth" that's a golden proverb says the importance of healthy living.
Consequences we are facing due to non-healthy life:
- Increased Stress and Depression
- Rising rates of overweight and Obesity
- High Blood Pressure
- High Cholesterol
- Heart disease and stroke.
- Type-2 diabetes... and there is more...
Major Components for Healthy Living:
Following are the major four components which are necessary for healthy living
- Sleep
- Drinking water
- Diet
- Exercise
Can we go back to our childhood and remember at what time we will sleep? Probably at 9pm or 10pm. But think about nowadays. The sleeping cycle has been changed among the youngsters.
Sleep plays an important role in healthiness and well-being throughout your life. Getting quality sleep at the proper time can help protect your psychological state, physical health, quality of life, and safety. The effect of sleep deficiency can occur in a moment (such as a car crash), or it can harm you over time.
For example, on-going sleep deficiency can raise your risk for some chronic health problems. It can also affect how well you think that , react, work, learn, and obtain alongside others.
The below mentioned sleep timing per day is recommended by the National Sleep Organization based on the research conducted by experts from sleep, anatomy and physiology, as well as paediatrics, neurology, gerontology and gynaecology.
- New-borns (0-3 months) : 14-17 hours each day
- Infants (4-11 months) : 12-15 hours
- Toddlers (1-2 years) : 11-14 hours
- Pre-schoolers (3-5) : 10-13 hours
- School age children (6-13) : 9-11 hours
- Teenagers (14-17) : 8-10 hours
- Younger adults (18-25) : 7-9 hours
- Adults (26-64) : 7-9 hours
- Older adults (65+) : 7-8 hours (new age category)
- Wake up early at (5-6)AM
- Start your day with the good smile and exercise.
- Have fun, Talk with your friends and Family
- Try to avoid Stress
- Don't sleep in the day time, be active. Try that snack recipe you saw in you tube! Dance,Paint!
- Before 1 hour to bed, Don't use mobile phones, TV's, laptops etc...instead spend time with your family to relax
- Sleep at (10 -11)PM
Drinking enough water will prevent you from many diseases and body depends on water to survive. Each and every cell, tissue, and organ in your body directly or indirectly depends on water to work properly. For example, your body uses water to take care of the temperature, remove waste, and lubricate your joints. Water is needed for overall good health.
Half of our body weight is due to the water content in the body. You lose water each day when you go to the sweat, bathroom, and even when you breathe. You lose water even when you’re physically active, when the weather is really hot, or if you have a fever. Vomiting and diarrhoea also can cause rapid water loss. Be sure to actively drink plenty of water to avoid becoming dehydrated.
Tips to drink enough water:
- Avoid drinking too much of water before and after taking food
- Always carry a water bottle where ever you go
- If you don’t like to take plain water, then mix some lemon juice in the water and avoid using artificial flavours
- Avoid drinking acids ( carbonated drinks )
- Keep reminders in the mobile to drink water (A Digital way to remind you!)
- Try to drink minimum half litter of water in empty stomach
- It eliminates toxic substances in our internal organs
3. Healthy Diet:
What is Diet?
Diet means controlling oneself by eating minimum food? That's what we think!
But that is not the right meaning. Diet means the kinds of food that chosen by a person or community habitually eats.Yes, Your food choices that you are choosing everyday will affect your health i.e., how you are feeling today, tomorrow, and within the future. To lead a healthy lifestyle good nutrition is very much important. Combined with physical activity, your diet can assist you to succeed and maintain a healthy weight, reduce your risk of chronic diseases (like heart condition and cancer), and promote your overall health.
Food habit for healthy diet:
- Eat whole foods (dairy products, legumes, grains, nuts, meat etc.)
- Eat lot of vegetables and fruits
- Eat fruits instead of drinking fresh juice
- Avoid high oil food items
- For cooking avoid using refined oil and white sugar instead use brown sugar and normal oil(coconut and groundnut oil)
Whatever you are eating in green color will not affect your health! That is natural vegetables, fruits, spinach!
Foods to avoid:
- Preserved food (Candy's, pickle etc.)
- Packed foods (Potato chips, canned foods, etc.)
- Fast foods and junk foods (Bonda, Bajiii, street foods etc.)
- Processed foods
- Carbonated drinks
- Eating format
- Don't skip breakfast
- Eat every meal only half stomach level
Eat fruits and raw vegetables as snack in between meals. Stop eating one hour before bed. Also, dont forget to take your food at correct time.
4. Exercise:
Exercising each day can boost a person’s self-esteem, sleep quality, energy and mood as well as reducing your risk of depression, stress, Alzheimer’s disease and dementia etc.
Exercising each day can boost a person’s self-esteem, sleep quality, energy and mood as well as reducing your risk of depression, stress, Alzheimer’s disease and dementia etc.
In order to make exercise as routine, the best way to get moving is to make physical activity as a part of everyday life, like walking or cycling instead of using the car to get around. However, the more you are doing, the higher , and participating in activities like sports and exercise will cause you to even healthier life.
Benefits of doing exercise:- Reduces body fat
- Oxygenates body
- Increases life span
- Boosting immunity
- Improves memory
- Detoxifies body
- Lowers blood pressure
- Strengthens heart, muscles and bones
What are you waiting for?It is not too late to follow a healthy life style. We have just told you the basic healthy life style that we were neglecting. Take care of you and your family's health!
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