Transform Your Life - Eat Right, Sleep Well & Correct Exercise
Many of us have
medical issues likehypertension,diabetes,
cholesterol issues and so on. What should we do or should we have done rather
so that we wouldn’t suffer from these lifestyle diseases?
As the maxim goes, you are what you eat. I
would like tostresshere that,dietis 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 mix 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,
Khari biscuits, toasts, cookies are rich in unhealthy saturated fats; hence
best avoided. We should consume at least 3 servings of fruit daily. This is
important because fruits are rich in vitamins, fibre and anti-oxidants.
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 aggressions. 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.
This is the last and the most important
mantra that can lead to ultimate bliss and happiness. We need to exercise
correctly at least 30 min daily for 5 days a week. This can be aerobic
exercises like cycling, swimming, jogging, running and so on. Weight lifting
for 45 min daily for about 5 days a week is ideal to build a well sculpted and
muscular beach body that we all want. 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 seventh sky. And We hope you would take
these mantras seriously and implement them religiously all through.