These days, keep your Health and fitness is considered one of the most difficult challenges and many people frequently complain that they have little time for activities related to their health and fitness due to the fast pace of the metropolitan area. Lifestyle. Social media, fast food, unhealthy eating habits, digital devices, work and socializing are considered to consume a significant part of our daily lives and make it difficult to maintain a healthy weight.
In an interview with HT Lifestyle, Dr. Sameer Bhati, a public health expert and director of the Star Imaging and Path Lab, suggested the following important tips to stay healthy and fit:
1. Recharge with a healthy breakfast – The morning meal should be healthy and nutritious because it charges you for a wonderful day ahead. It replenishes blood sugar (glucose) in the body giving the energy needed to start a new day which is good for physical and mental health. It will help you have better concentration, problem-solving skills and an active life. Skipping breakfast is the worst idea, as it can make you more susceptible to weight gain and increase your risk of heart disease, obesity, high blood pressure, high cholesterol, and diabetes. So brighten up your day with a healthy and balanced breakfast with nutritious options such as milk, yogurt, oatmeal, almonds, etc.
2. Color your plate with fruits and vegetables – Fruits and vegetables are the best sources of essential vitamins and minerals. With a unique taste and interesting flavors, these low-calorie diet foods creatively fill your stomach with loads of fiber that also help with weight management. They are immunity boosters and can even help you lower inflammation, lower cholesterol levels, and control blood pressure.
3. Focus on the do’s and don’ts – Develop a sensible meal routine to plan your meal wisely and choose healthy options like protein bars, makhanas, bajra puffs etc. on grocery shopping. Avoid poor eating habits like stress eating, excessive sugar and salt intake, chewing on processed foods, or indulging in a junk food treat. Limit your caffeine intake and hydrate with healthy options like water, lime juice, coconut water, smoothies, milk and not soda as it will increase calories and lead to other health issues.
4. Activate your physical condition through physical activities – Physical activities are crucial for a healthy metabolism, improve the sleep cycle and promote blood flow delaying the signs of aging. A 15-minute morning walk, a half-hour yoga session or hour-long gym routine, and a walk after your meal, especially dinner, has the power to improve your mood and lessen feelings of depression. anxiety and stress. It will make you more active and save you from countless diseases.
5. Check your vitamin D and vitamin B12 levels – Being common in many people, vitamin D3 and vitamin B12 deficiency is considered a silent epidemic today. It is very alarming as it has a direct impact on brain, bone and hormonal health. The preventive health check will help you know your numbers. For deficiency of these vitamins, you can spend some time of your morning routine in the sunlight, take mushrooms, milk and milk products, and take supplements with the advice of the doctor.
Adding her expertise to it, Dr. Aruna Kalra, Senior Gynecologist and Obstetrician at CK Birla Hospital in Gurugram, added a few tips to help you get closer to achieving your health and fitness goals by simply sticking to them every day:
1. Healthy eating – Try to fill your plate with a variety of colorful fruits and vegetables. Be sure to develop the practice of eating a balanced and healthy diet. You should also carefully organize your meals. You can create your own desire to go slowly on yourself. With the intention of keeping a healthy and active food calendar and scheduling meal times. Choose an eating strategy that still includes some of our favorite foods but avoids overeating.
2. Stay hydrated – For optimal health, proper hydration is essential. Due to their ability to increase performance, minimize fatigue and exhaustion, aid in digestion, and reduce muscle soreness, electrolytes are essential for staying fit. Dehydration in the body is linked to a number of health problems.
3. Exercise regularly – One of the best things you can do to make a change to health and fitness is to get your body moving. While exercising, you can start with a moderate lifestyle. You can choose simple workouts at home like planks, squats, lunges, etc. if you don’t have time to join a gym, yoga or Zumba studio. Cardio can be very beneficial. For starters, you could run in the morning or at night or even consider taking the stairs. Make sure to exercise for 30 to 40 minutes every day.
4. Sleep well – Due to travel or work hours, many people compromise their sleep schedules. These simply make you more physically stressed, which makes you more susceptible to illness and burnout. Nothing is more pleasant than a restful night’s sleep.
5. Go for regular check-ups – Being informed is beneficial. This proverb also applies to your health. You can stay informed about the development of your body and its systems over time with regular and timely checkups. Finding any underlying issues that might be problematic is also beneficial. A timely diagnosis could save your life and medical expenses.
.
