THREE SIMPLE SLOGANS TO KEEP FIT AND HAPPY
Some of our health problems are due to our genes, some due to our own carelessness. Added to all this is the tension one goes through due to job, family life and so on.
Eat right:
As the maxim goes, we are what we eat. Diet is the single most important factor in our life which determines our longevity and disease pattern. Hence, it is important to eat right. Our diet should have a maximum of about 40% complex carbohydrates like oats, whole wheat, brown bread, ragi, semolina and so on. High quality proteins should contribute 30% of our diet. Eggs, chicken, fish, meat, dal and pulses are good examples. Fats especially MUFA and PUFA should make 20% of the diet. Classic examples are sunflower oil, olive oil, rice bran oil. Avoid saturated fats, trans fats, margarine, ghee and butter. Pastry, biscuits, toasts, cookies are rich in unhealthy saturated fats; hence must be avoided. We should consume at least 3 servings of fruit daily. This is important because fruits are rich in vitamins, fibre and anti-oxidants.
Sleep well:
A rested mind in a rested body is the best state of happiness. We need to sleep at least 7 to 8 hours daily. The body recharges during the rest and makes it ready for the next day tensions. With the smartphone entering our bedroom, the sleep pattern has been disturbed. We end up sleeping late while checking Whats App messages and so on. As a result the total sleep duration goes down and we get up in an irritable and sleep deprived state. Such a state is not conducive to healthy work the next day. Avoid checking smartphone apps and messages, reading newspapers just before sleeping and avoid tea /coffee/caffeine in any form post 7pm. This will make sure we sleep on time and get up on time.
Exercise:
The most important mantra that can lead to ultimate bliss and happiness. We need to exercise at least 30 min daily for 5 days a week. This can be aerobic exercises like cycling, swimming, jogging, running and so on. Exercising keeps our joints mobile, conditions our heart to strain, releases growth hormone and testosterone which keep you young. Endorphins released in the brain during the exercise make you feel good as though you are on the heaven.
If you follow this simple regimen, you're sure to improve our health and lead a happier life. Your life is in your hands, make the most of it by living simple, high thinking, meditation and exercise.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on. https://gscrochetdesigns.blogspot.com. one can see my crochet creations https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
Eat right:
As the maxim goes, we are what we eat. Diet is the single most important factor in our life which determines our longevity and disease pattern. Hence, it is important to eat right. Our diet should have a maximum of about 40% complex carbohydrates like oats, whole wheat, brown bread, ragi, semolina and so on. High quality proteins should contribute 30% of our diet. Eggs, chicken, fish, meat, dal and pulses are good examples. Fats especially MUFA and PUFA should make 20% of the diet. Classic examples are sunflower oil, olive oil, rice bran oil. Avoid saturated fats, trans fats, margarine, ghee and butter. Pastry, biscuits, toasts, cookies are rich in unhealthy saturated fats; hence must be avoided. We should consume at least 3 servings of fruit daily. This is important because fruits are rich in vitamins, fibre and anti-oxidants.
Sleep well:
A rested mind in a rested body is the best state of happiness. We need to sleep at least 7 to 8 hours daily. The body recharges during the rest and makes it ready for the next day tensions. With the smartphone entering our bedroom, the sleep pattern has been disturbed. We end up sleeping late while checking Whats App messages and so on. As a result the total sleep duration goes down and we get up in an irritable and sleep deprived state. Such a state is not conducive to healthy work the next day. Avoid checking smartphone apps and messages, reading newspapers just before sleeping and avoid tea /coffee/caffeine in any form post 7pm. This will make sure we sleep on time and get up on time.
Exercise:
The most important mantra that can lead to ultimate bliss and happiness. We need to exercise at least 30 min daily for 5 days a week. This can be aerobic exercises like cycling, swimming, jogging, running and so on. Exercising keeps our joints mobile, conditions our heart to strain, releases growth hormone and testosterone which keep you young. Endorphins released in the brain during the exercise make you feel good as though you are on the heaven.
If you follow this simple regimen, you're sure to improve our health and lead a happier life. Your life is in your hands, make the most of it by living simple, high thinking, meditation and exercise.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on. https://gscrochetdesigns.blogspot.com. one can see my crochet creations https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
Labels: complex carbohydrates, eating right, MUFA, saturated fats, sound sleep
posted by G S Iyer at 3:13 AM
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