‘Health is wealth’ – a very simple yet wise saying. No matter how successful you are in your career or how big your bank balance is, none of it matters unless you are fit and healthy to reap the benefits of your hard work. While people are becoming more selective and sophisticated in their lifestyle, more often than not, it’s all about the small changes you make which give results in the short as well as long run. Here we list out some simple changes which you could try to inculcate in your daily routine.
Get your biological clock in sync
Sleep is the best repairing mechanism of the body. A full night of uninterrupted sleep can give you enough energy and freshness to last a day, boost your productivity and maintain your immunity. Each person has his/her own biological clock, according to which the sleep cycle runs. Maintaining a correct sleep cycle not only reduces your overall sleep time but also keeps away lethargy and sleepiness away which you might feel if you have irregular sleep patterns. Listen to your body and its needs, as you know what is best for yourself.
Hydrate yourself religiously
There are many myths and advice floating around related to water consumption– one common thing you will find is that all of those recommend drinking ample amount of water. Keeping yourself hydrated keeps your body fresh and mind alert. It also helps in digestion and maintains the glow in your skin. So, start your morning with lukewarm water. Mix it with honey for added help in weight loss. Although there is no hard and fast rule on the amount of water to consume, listen to your body and keep the thirst at bay.
Break a sweat
There is always debate on the different types of exercises and their positive effects on the body. While how hard you go with your exercise regime depends on your body, the main motto of exercise should be to ‘break a sweat’. You should focus on getting your heart-beat up. Exercising for at least 30 min daily should be on your agenda – choose from cardio, yoga, pranayama, hitting the gym, or even simple jogging. Exercise helps in improving blood circulation, oxygenation, and lung capacity, which has a direct effect on your mental alertness, productivity, and your quality of sleep. So make sure you include some form of exercise in your daily routine.
Eat your veggies
With more and more nutrient deficiency related diseases coming to the limelight, one cannot ignore the merits of including vegetables and fruits in the daily diet. Fresh vegetables and fruits have tons of nutrients, antioxidants, minerals and have low calories and fat, making those an ideal part of daily diet. From fibres to different vitamins there are some essential nutrients which are only found in green vegetables. They are also easy to digest and help maintain a regular bowel movement. So keep your plate green and fresh.
Cut down on sugar and include more healthy fat
Keeping in mind that not all sugar is harmful, sugar mentioned here is referred to crystalline sugar. Processed sugar does the maximum damage to the heart and hence you should try to reduce processed sugar from your diet as much as possible. Try including more natural sugar like sweet potato, fruits, jaggery, etc. Also, try adopting monounsaturated and polyunsaturated fat in your diet instead of going for a low-fat diet. A balanced diet is going to give you wholesome nutrition rather than a more specific diet. So watch what you keep in your plate.
Manage your meals
While eating healthy is important, it is not enough. Apart from what you eat, when and how much you eat also has a huge impact on your body.
- Divide your two or three big meals in five or six small snacks. Eating stomach full makes you lethargic and slows down digestion and mineral absorption in the blood.
- Try having your last meal three hours before bed so that you have ample time to digest your food.
- Don’t drink too much water before sleep so that you don’t have to wake up for washroom breaks and you get uninterrupted sleep.
- Also, make sure you have a hearty breakfast so that you make up for the intake between dinner and breakfast.
Plan your leisure time
A healthy lifestyle does not revolve around what you feed your body, but what you feed your mind also matters. So instead of working your fingers on that smartphone, start reading more. Make a target to read one book of your choice every week. Reading makes your mind more open to new ideas and helps boost your productivity. You can also opt to work on a skill, hobby or anything which helps you utilize your leisure time better.
The secret to a healthy body is a fully functional mind. Meditation is one of those precious tools whose merits are unattainable from any other means. A 30 minutes meditation every day is scientifically proven to increase the grey matter in your brain; the part which is responsible for intelligence. Meditation also has been known to control your blood pressure along with breathing pattern – this, in turn, helps you control your emotional surges and stay calmer and composed.
Keep away from bad influences
It’s an already known fact that smoking, drinking, etc. are injurious to health. But in spite of that, people become victim of these addictions. Try to stay away from addictions as well as any triggers that provoke you to get involved in these, especially if you are a recovering. It takes big willpower to control your temptations but just a moment of weakness to get plunged in it again.
Make healthy decisions
A healthy lifestyle is not just a part of your routine but is the routine itself. Apart from all the given points, a healthy lifestyle includes making healthy decisions like taking stairs over lift, choosing healthy snacks over junk food and fruit juice over a beer. Every small decision collectively makes up what you are. Remember, every choice matters!