Diet for healthy living
Now a days there seems to be some kind of promotion or advertisement about how to have good health using some trantric locket or taking a wonder pill that will sort out all of your life’s problems. What exactly does the phrase 'healthy living' mean? In the simplest of sense, it means, having the right mindset about your own well being. Popular belief states that you have to join the gym or become a vegetarian to achieve this. Well, good news for you all, it is not so. Our body is the most complex machine one can imagine and one has to take care of it smartly. It can be maintained by following some sensible rules; a good balanced diet, the right attitude and regular exercise. Achieving a healthy lifestyle is simple and easy.
To use our bodies to their full potential and avoid it's breakdown, below are few tips that can help you achieve this goal.
Diet is very important for ones self image & wellbeing. It is of no use if you work out in the gym for hours and then end up eating an unbalanced diet (eg. chips, burgers,etc.).
A balanced diet consists of :
- Plenty of fresh fruits, vegetables: enough carbohydrates for your energy expenditure
- Low intake of fats, sugars & salt: less than 6g a day
- Proteins from soya, milk or meat: it is responsible for the rebuilding of muscle tissue so vegetarian or not, it’s still important to eat some source of protein.
- Plenty of wholegrain foods high in fibre are a must especially for breakfast (wholemeal bread, oats etc) and it's a great way to start the day.
- Water is the next important requirement (75ml per kg bodyweight) roughly about 8 glasses/ adult, drank regularly throughout the day to keep the body hydrated.
It is mandaory to read the nutrition facts of foods that you consume. They are important guidelines as to the chemical and nutritional content. It is recommended that one should avoid processed foods as they contain many additives and are often packed with salt.
Your body needs enough time to recuperate. Any physical or mental activity leads to the usage of energy of your body. We often tend to forget this fact in our fast paced life, filled with deadlines and work pressure. We should ideally sleep for at least 8 hours every night. Without adequate rest we can become tired, frustrated, short-tempered, demotivated and stressed. Along with our health, we need to concentrate on resting our mind. Music, reading, crafts, singing, drawing are some of the activities that one can do to invigorate your mind.
It is recommended that an hour of medium intensity workout should be performed by an adult to keep his or her body healthy. Yoga, if correctly performed, has been said to mitigate the ill effects of diseases to a great extent. Due to our hectic lifestyle, it is up to us to take part in some sort of physical activity. We should not consider exercise as a chore but to turn it into something fun that we love to do. This is can be very rewarding and fun and once your body is following a routine, you will never regret starting to exercise.
The following are the benefits recorded for all ages:
- Reduces the risks of chronic diseases.
- Improves blood cholesterol levels.
- Prevents bone loss.
- Manages your weight.
- Boosts energy levels.
- Releases tension.
- Form of socialising.
- Increases strength.
- Prevents and manages hypertension.
Those are just some examples of what difference you’ll make to your health with regular exercise. So instead of driving the car think about walking or cycling the distance(realistic of course). Take up a hobby or sport that keeps you active. Instead of the lift take the stairs and so on. When it comes to the kids try and encourage them to go outdoors, whether it’s playing ball, a game of soccer or heading to the local pool for a swim. At least they’re away from the TV or games console and they’ll thank you for it when they’re older. Children learn by our examples, so make sure whatever you preach you practice.