Don’t you think having a healthy mind and body is the key to happiness? Statistics tell that in India, nearly 60% of the deaths came from lifestyle or Non-Communicable Diseases (NCDs). The primary root cause of these lifestyle diseases has been attributed to environmental factors, however poor nutrition and unhealthy habits is another major concern that aggravates health conditions.
Making simple changes in diet, exercise and daily routine can make remarkable differences in one’s health condition. Following some simple-yet-significant quick health tips can help you gain control over your health and go a long way in improving your overall well-being.
1. Limit Sugar, Salt and Oil Intake in Your Diet
People often link their food choices to the reaction given by their taste buds. They assume that in the worst case, over-consumption of excessive fatty, sugary or junk foods will make them gain fat very slightly, which they can cut down later on. But they tend to neglect or are unaware that sugar, salt and oil consumption has been linked to high cholesterol, high BP, heart diseases, diabetes, loss of eyesight, kidney failure and may other ailments which cause permanent lifestyle restrictions.
It’s rightly said, “Prevention is Better Than Cure”, take a pledge today to gradually and steadily reduce consumption of these 3 ingredients and pick healthy food options instead.
2. Get Enough Sleep
You might know this already, but the importance of getting good quality sleep cannot be overemphasized. Your brain never rests, constantly sending signals to the internal organs of the body. It is during sleep that the body heals damaged cells, muscles and recovers itself from the day’s strenuous activities. Having poor sleep is linked to increased risks of mental and physical diseases – anxiety, depression, high blood pressure, diabetes, stroke, kidney diseases.
You might know this already, but the importance of getting good quality sleep cannot be overemphasized. Your brain never rests, constantly sending signals to the internal organs of the body. It is during sleep that the body heals damaged cells, muscles and recovers itself from the day's activities. Having poor sleep is linked to increased risks of mental and physical diseases – anxiety, depression, high blood pressure, diabetes, stroke, kidney diseases.
3. Include Protein In Your Diet
Did you know that ‘globin’ from hemoglobin present inside the blood represents protein? This is responsible for carrying oxygen to different parts of the body. In fact, all our organs, hair, skin, bones, muscles, enzymes, hormones and all cells in the body contain protein. Protein is the building block responsible for building and repairing muscles, gives your body healing properties and also drives your immunity.
Despite its importance, our diet especially the vegetarian diet lacks the basic protein requirement. The bare minimum daily protein requirement for a person living a sedentary lifestyle is 0.5 g per kg body weight. Ask yourself, are you consuming even that much protein daily?
Consult our Nutritionist to understand your dietary requirements in detail.
4. Include Cardio Exercises In Your Schedule
Cardiovascular Training implies training your heart and lungs. Blood is the ultimate carrier of nutrients and oxygen to the different body parts. Now imagine how would an unhealthy heart that is not able to pump enough blood, impact the body? Many gym-goers still don’t engage in cardio activities with the fear that they might lose weight. Based on the scientific fact that heart pumps blood to the different organs and muscles, cardio exercises would, in fact, improve weight training results if included in the training regime.
5. Chew Your Food!
Did you know that one of the main reasons that could cause indigestion is improper chewing of food? If you don’t chew your food properly, the body has to do more work in order to break down the food particles to generate energy in the body. Also, food may remain undigested and come out as waste products. Proper chewing of food improves digestion and ensures increased absorption of vitamins, minerals and other nutrients by the body.
These were some of the quick health and lifestyle tips that will improve your overall health in the long run. You will not see drastic improvements in your health in a short time like a week or month, but down the line three months from now your body will thank you for making these a part of your daily routine.
Please share your experiences or more health tips in the comments below. Cheers to Healthy Living!