Healthy Tips to strengthen Mind and Body!!

“Good health and good sense are two of life’s greatest blessings”

Health is a state of complete physical, mental and social well-being. Maintaining a healthy life cycle, a person needs to have a balanced diet and has to regularly exercise. One must also live in a proper healthy environment, take enough sleep and have good hygiene habits. So, how do we ensure that we are doing all the right things to have good health? Let’s spread awareness for the importance of health today.

Staying healthy physically can help you stay healthy emotionally too. If you’re eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness.

Balanced Nutrition plan:

Human nutrition is enormously complex and a healthy diet may vary widely according to an individual’s genetic makeup, environment, and health. Healthy eating is the practice of making choices about what and/or how much one eats with the intention of improving or maintaining good health.

A balanced nutrition plan does not have to be a boring diet. As long as you are getting adequate proteins, carbohydrates, vitamins, minerals and fats, that slice of chocolate cake you’re craving shouldn’t do you too much harm. Enjoy your meals, chew your food properly and eat a variety of foods, including five portions of fruit or vegetables a day. Too much-processed food or sugary food can make you feel sluggish.

Sufficient Water intake

Most of us turn a blind eye to it and instead reach for other beverages throughout the day, like sodas, juices, coffee, and tea, despite warnings from health experts over recent years about the added calories in sweetened beverages and the health benefits of plain water.

Water is our body’s principal chemical component and makes up about 60 percent of our body weight. Our body depends on water to survive. Lack of water can lead to dehydration — a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

So next time you are thirsty, instead of ignoring your kitchen sink at home or the bubbler at work, take a moment to savor the one drink that’s free, refreshing, and actually good for us: plain water.

Minimize salt and sugar from your diet

Breaking down or cutting down on salt can help you to lower your blood pressure in weeks, which lowers your risk of heart disease and stroke. The more salt you eat, the higher your blood pressure will be. You should limit your intake to 4g per day. Even though Salt can raise the risk of developing diabetes by raising blood pressure. People who already have diabetes can also benefit from eating less salt because keeping blood pressure in the healthy range helps to reduce the risk of the long term complications of diabetes.

There is a term as ‘Free sugar’ which is very important to understand; free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on and Sugars also occur naturally in foods such as fruit, vegetables, and milk, but we don’t need to cut down on these types of sugars.

Instead of carbonated drinks or sugary squash, go for water, lower-fat milk, or sugar-free, diet or no-added-sugar drinks. While the amount of sugar in whole and lower-fat milk is the same, choosing lower-fat milk reduces your saturated fat intake.

Stay astir and active

Living an astir /active life is important to staying healthy. The tips and tricks to staying active are to find something you enjoy doing most. For some, that means having a friend to exercise with. It doesn’t matter whether you are going to the gym, walking around the streets or nearby parks and most importantly staying active can boost energy, mood, and overall wellbeing. Make a list of the benefits that matter most to you and keep it where you can review it often.

Staying active and astir in life helps to reduce your risk of conditions like heart disease, diabetes, stroke and many more.

Healthy mind

Peaceful Sleep is a vital indicator of overall health and well-being. We spend up to one-third of our lives asleep, and the overall state of our “healthy mind” remains an essential question throughout our lifespan. However, a good Sleep needs vary across ages and are especially impacted by lifestyle and health but also to examine what lifestyle factors are affecting the quality and quantity of your sleep such as work schedules and stress.

Recommended sleep range for different age groups:

*Teenagers: Sleep range is 8-10 hours

*Adults: Sleep range is 7-9 hours

*Older adults: Sleep range is 7-8 hours

Health supplements for well-being

Nutrient deficiencies are not common among Indians, but for varying reasons, some people cannot reach the recommended nutrient amounts without using supplements and/or including fortified foods. In addition to a balanced diet, those individuals may need nutritional supplements depending on their situation. For example, older adults, pregnant women, and adults who are food insecure are at increased risk of nutrient deficiencies.

The majority of people in India are not consuming required supplementation as per their health, in fact, all who required to take supplements must include them in their diet because today’s dietary supplements consist of vitamins, minerals, herbals and botanicals, amino acids, enzymes, and many other products. Dietary supplements come in a variety of forms: traditional tablets, capsules, and powders, as well as drinks and energy bars. Popular supplements include vitamins D and E; minerals like calcium and iron; herbs such as Echinacea and garlic; and specialty products like glucosamine, probiotics, and fish oils.

“The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body”


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