Components of healthy living

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Healthy living is fast becoming the mantra of modern-day lifestyle.

In general, we tend to make healthy living synonymous with losing the “excess weight” we have carried for years. This necessarily transforms into feeling good about oneself and hence, we believe we have been leading a healthy lifestyle.

Hold on, no doubt losing that excess baggage is integral to a healthy lifestyle, but it is essentially the outcome of healthy living and should not be confused as the same.

Little adjustments, slight alterations in our current lifestyle will go a long way in bringing about positive change in us. Its all about individual approach, implementation and dedication. The change has to be gradual and on a “one day at a time” basis.

So what exactly does healthy living mean?

It definitely means more physical activity- Who says physical activity is all sweat and no fun? Okay so you don’t like the routine exercises, then how about dancing, swimming, roller- skating, playing outdoor games, window-shopping or just plain simple quick walking. The key is to increase your heart rate and burn more calories than what you consume.

Small changes to include more body-movement also helps. For example- fetch your own glass of water, answer the doorbell first, take the staircase instead of the elevator- there are numerous such minor changes that can be incorporated in your daily lifestyle.

Eat healthy- It involves eating a lot of fresh fruits, raw vegetables, nuts etc. Spice up your salads, use low calorie dressings, innovative recipes, but eat healthy food. Different individuals have different requirements- but in general one must have high fiber content, proteins and sufficient vitamins in the diet. Carbohydrates and fats ought to be consumed in limits. Consult a dietitian and follow his/her advice.

Also, eat every two hours- may be a fruit (avoid mangoes, bananas and the like), yogurt (from double-toned or skimmed milk), and maybe a couple of momos as an evening snack.

So, you are craving for a burger and cola. Okay have the burger once-in-a-while, but dance an extra 10 minutes, swim a couple more laps- just burn it off. Moreover, make little changes in the burger itself. Do not deep fry the cutlet, use minimal oil and fry it on the pan. Use low-calorie bread. As for cola- take the diet variety. Do not make it a habit.

Managing weight- You are not entering a beauty pageant, but its true that being fat damages your physical and mental health. Surely, you can be plus-sized and still be healthy. Take small steps, combine the two factors mentioned above and see the change.

Do make changes in your fitness regimen (every 6 to 8 weeks) for better results because sooner or later you will hit a plateau. A plateau is a situation where despite efforts, the weight becomes stagnant. Frustration creeps in and within a few days you are back to your old routine.

Remember increasing physical fitness will do wonders to your mental well-being and confidence.

Get adequate sleep- Contrary to popular beliefs, not everyone requires eight hours of sleep. It varies for different individuals. You may sleep for 10 hours and yet feel stressed out. The key is not in hours but in peaceful and thought-free sleep. Lack of proper sleep leads to indigestion, depression, high blood pressure, clouded thought process etc.

It is preferable to sleep and rise early. If you’ve had your share of physical activity, healthy food, work exhaustion of the day, chances are that you will sleep early and peacefully!

Be careful about certain issues however- try and keep the gap between dinner and bed-time to at least 2 hours. Once asleep, the body relaxes and the metabolism rate drops.

Communicate with yourself and relax- We are all in a hurry to move ahead in life, achieve a better standard of living and in the process have forgotten to relax and virtually lost touch with ourselves. It is very important that one de-stresses everyday. Allot maybe 30 to 45 minutes a day exclusively to yourself. No interruptions, no interferences and not a soul around. Meditate, indulge in your creative hobbies ( it could be painting, writing or others) or any such activity. Rest assured you will be far more in control of your emotions, anger and anxiety.

Just a few more reminders -

• Water, minerals, carbohydrates, vitamins, fats and proteins are the essential building blocks of life.
• Choose fresh food over tinned items.
• Drink fresh fruit juices and avoid the packaged ones.
• Physical activities also increase your stamina and strength. It means proper blood pumping and supply (of oxygen and nutrients) to all parts of our body.
• Try and connect with nature. Take a walk in the park, indulge in some gardening or go to the terrace and watch the sunset, birds and the like.
• If you smoke or drink alcohol, reduce the consumption gradually and if possible give it up completely.
• Drink plenty of water. It gets rid of toxins and ensures healthy body and skin.
• Use wheat instead of flour.
• Use skimmed milk products, leaner meats, sugar alternatives etc.
• Watching T.V. or Net surfing is not a stress-buster.

 

Tags: health, healthy living, Lifestyle, sleep, stress, weight, xercise