Wednesday November 20, 2019

7 daily habits To Adopt For A Balanced And Healthy Life

Wellness is about living a complete and healthy life

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girl practicing yoga
girl practicing yoga. Pixabay

With todays fast-paced life, following a healthy lifestyle is a difficult task. However, adopting healthy lifestyle habits are essential to achieve wellness. From preventive care to managing lifestyle issues, wellness represents a natural and holistic experience that people can adopt in every aspect of their lives.

Wellness is about living a complete, healthy life and making smart choices that can fit into one’s daily routine. It is not just the occasional resolution to stay healthy which will help achieve overall well-being, but little things done consistently that will go a long way in establishing wellness as a way of life.

Dr Shruthi Hegde, Ayurveda Expert at The Himalaya Drug Company, recommends the following 7 simple habits one can adopt to make healthy living a way of life. Aim to adopt one of these habits every day for a happier, healthier you by the end of the week.

A boy doing cycling
A boy doing cycling. Pixabay

* Do a physical activity for 45 mins: Commit to spending a minimum of 45 minutes every day exercising. You don’t need to follow the same routine; just ensure that you work out every single day. Simple forms of exercise go a long way in preventive care. They help reduce the risk of cardiovascular diseases and osteoporosis, alleviate depression and anxiety, and even boost mental alertness and confidence.

* Write down something you are grateful for: While all of us face problems in our daily lives, we also have a lot to be thankful for that gets lost amid all our troubles. Reflecting on the positive things in your life everyday will help you take on the troubles better, motivating you to keep pushing ahead while spreading the joy of positivity to those around you.

* Drink 3 liters of water: Water is the fuel your body runs on. It is necessary to keep your body functioning well. Drinking enough water can help you with detoxification, digestion, better skin and hair, helping you feel balanced and ready to face the day’s challenges. Let three liters be your absolute minimum intake of water, but aim for more depending on your lifestyle conditions.

Quit a bad habit
Quit a bad habit. Pixabay

* Commit to breaking a bad habit: All of us have some habits we are not proud of, and have been meaning to break for some time. While that negative habit itself impacts your wellness, not being able to break it also takes a toll on your mind. Take a small step every day towards getting rid of it, whether it is overusing your phone, snacking on junk food, or anything else you’ve been planning to stop, and see your body and mind become healthier.

* Take 15 minutes out to reflect on your day: In our busy lives, it is often easy to get caught up in day-to-day activities such that we do not allot any time for reflection. Taking a moment to stop and reflect on the day will help you take on the challenges of the day better. Just 15 minutes of quiet reflection, whether through meditation or even just looking out the window and taking a moment for yourself will help you take a step towards achieving mental wellness and relaxation.

7-8 hrs sleep is necessary for a healthy lifestyle
7-8 hrs sleep is necessary for a healthy lifestyle. Pixabay

* Sleep for 7-8 hours: The function of sleep is to not only relax the body, but also rest and restore the mind. Commit to sleeping a minimum of seven hours a day while aiming for eight, and you will feel yourself getting healthier and happier in a short span of time. This will help you achieve both mental and physical wellness, and your mind and body will be more at ease.

* Include a herb in your daily diet: Consuming herbs is a great way to practice long-term wellness and prepare your body for the challenges of life. For example, as per Ayurveda texts and modern research, Guduchi can significantly help in preventive care, as it is a great promoter of immunity, aids in fighting against infections, and helps you stay fit and healthy. Depending on your need, you can find an herb to help you achieve your goals, whether Tulasi for respiratory wellness or Brahmi to improve cognitive abilities or boost your memory.

Eat good food
Eat good food. Pixabay

Also read: Lifestyle change can prevent thousands of cancer cases

* Take a big step towards achieving wellness in your life by adopting some of these simple methods, just one a day, for a entire week of wellness. (IANS)

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Begin Intermittent Fasting For A Healthy Life

Scientists says that intermittent fasting leads to a longer and healthier life

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People who practice intermittent fasting live longer. Pixabay

Intermittent fasting may sound like another diet fad but researcher have conclusively found that the practice of routinely not eating and drinking for short periods of time resulted in longer life in heart patients.

In the study by Intermountain Healthcare Heart Institute in Salt Lake City, Utah, researchers found that heart patients who practiced regular intermittent fasting lived longer than patients who don’t.

In addition, they found that patients who practice intermittent fasting are less likely to be diagnosed with heart failure.

“It’s another example of how we’re finding that regularly fasting can lead to better health outcomes and longer lives,” said Benjamin Horne, principal investigator of the study.

While the study does not show that fasting is the causal effect for better survival, these real-world outcomes in a large population do suggest that fasting may be having an effect and urge continued study of the behaviour.

In the study, researchers asked 2,001 Intermountain patients undergoing cardiac catheterization from 2013 to 2015 a series of lifestyle questions, including whether or not they practiced routine intermittent fasting.

Researchers then followed up with those patients 4.5 years later and found that routine fasters had greater survival rate than those who did not.

Fasting affects a person’s levels of hemoglobin, red blood cell count, human growth hormone, and lowers sodium and bicarbonate levels, while also activating ketosis and autophagy – all factors that lead to better heart health and specifically reduce risk of heart failure and coronary heart disease.

Intermittent fasting by heart patients
Heart patients should definitely practice intermittent fasting. Pixabay

“This study suggests that routine fasting at a low frequency over two thirds of the lifespan is activating the same biological mechanisms that fasting diets are proposed to rapidly activate,” said Dr Horne.

Researchers speculate that fasting routinely over a period of years and even decades conditions the body to activate the beneficial mechanisms of fasting after a shorter length of time than usual.

Typically, it takes about 12 hours of fasting for the effects to be activated, but long-term routine fasting may cause that time to be shortened so that each routine faster’s daily evening/overnight fasting period between dinner and breakfast produces a small amount of daily benefit, they noted.

Also Read- Keto Diet May Help Combat the Flu Virus: Research

Fasting is not for everyone. Researchers cautioned that pregnant and lactating women should not fast, as well as young children and frail older adults.

People diagnosed with chronic diseases – especially those who take medications for diabetes, blood pressure, or heart disease – should not fast unless under the close care and supervision of a physician. (IANS)