In today’s world of fast-paced life maintaining a healthy lifestyle is often the most ignored aspect of one’s existence. Nevertheless, it stillant one. As obvious as it may sound, maintaining a healthy lifestyle is very difficult in our busy schedules and it takes a great amount of discipline and perseverance on our part to do so.
The following healthy habits if inculcated into our lives will go a great way in maintaining our well being both physically and mentally.
1. Adequate sleep
Often the most compromised part of our health due to busy work schedules is the amount of sleep that one gets. The importance of adequate sleep has been well stated in all forums yet it turns out to be the most ignored one. The human body repairs itself during sleep. Memories are engraved during this period and pretty much each cell and essential body process repairs and regulates itself during sleep. Lack of sleep affects our attention span, makes us more irritable and decreases our productivity during the day. Chronic lack of sleep also causes a decrease in body’s immunity to fight off infections. A minimum of 6-8 hrs of sleep is essential to leading a healthy life.
The next most ignored aspect of maintaining one’s health is giving enough time for regular physical activity in a day. Regular exercise decreases the chances of developing many lifestyles associated diseases like hypertension, diabetes, coronary heart disease, stroke. Regular exercise maintains the condition of one’s heart, blood vessels and increases one’s basal metabolic rate which improves the body’s ability to effectively utilize the essential energy giving units in the diet. It is essential to exercise moderately for at least 30 minutes in a day.
3. Healthy diet
Eating a healthy diet and regular exercise go hand in hand on the road to good health. A healthy diet should contain an adequate proportion of fresh fruits and green leafy vegetables. Fruits and vegetables are a rich source of vitamins and minerals which help build body’s immunity and are essential co-factors in many body biochemical reactions. Fruits are also a good source of antioxidants which help the body cells in repair and growth and also has anti-cancer properties. The total fat content of a diet should be less than 20% of the day’s total energy intake. Diet should also contain a good quantity of fibers which aid in digestion and acts a protective factor against colon cancer.
Especially in diet, the most important point to be noted is the importance of intake of healthy breakfast. Breakfast is often skipped by many individuals due to time crunch to make it to work and school. Good breakfast provides for energy to cope up with the start of the day and provides essential nutrition to the brain in the morning. Skipping breakfast compromises one’s immunity and attention span.
5. Drinking water
Also important is drinking sufficient quantity of water throughout the day. Good water intake helps the body to flush out metabolic by-products in urine. Maintaining hydration also helps to keep feeling active whole day. At least intake of 10-12 glasses of clean water is essential in a day.
6. Avoiding stress
The concept of health is not only restricted to the physical aspect of it but also encompasses the mental health part. More and more awareness has been created in regard to the healthy mental well being in today’s modern life. Stress affects one’s immunity, sleep cycle, diet consumption and also increases chances of suffering from hypertension, stroke and heart ailments. It is therefore essential to avoid mental stress in one’s life. One should have a ‘let out’ for stress in our lives like developing hobbies, going out with family, reading, watching television or listening to music.
7. Regular bathing and hand washing
Bathing cleans the surface of the body and helps get rid of dead skin. It also reduces chances of developing bacterial and fungal skin infections. Hand washing regularly, before and after using the toilet or before having food and after coughing, greatly reduces the transmission of bacteria, viruses and worm infestation
8. Avoid addiction
Any type of addiction like tobacco, alcohol, illicit drugs has a negative impact on one’s health. It impairs the body’s ability to repair, decreases local and systemic immunity and also increases chances of developing cancer.
Regularly inculcating these habits in one’s everyday life will go a long way in maintaining a healthy body and mind and eventually contribute to our well being both personally and socially.