Healthy Life
Fit For Life
10 Steps to a longer, healthier life
STEP - 1
Make health one of your top priorities
Making your health a priority is one of the best and most practical choices you can make to lead a longer, healthier and happier life. Be responsible for your health because in many ways, the decisions you make every day will affect your health in later years.
People often focus on career and financial objectives when they're young, but it's important to keep health the number-one priority. The reality is that as you get older, you can't enjoy what you've worked for if you don't have your health.
Set goals to achieve good health. Think of feasible resolutions in areas where you need improvement. Do you need to change your diet? Do you want to be physically active? Know what needs to be worked on and make long and short-term plans. Team up with your physician.
Grain products (rice, corn, bread, cereals), vegetables (dark green, leafy and yellow), fresh fruits, reduced-fat milk products (skim milk, low-fat milk, low-fat cheese), lean meat, fish, poulty and legumes (monffo, beans) are recommended. Cut down on fats (oil, butter, bacon, mayonnaise) and sweets (creamy pastries, rich desserts, ice cream). 60 percent of total calorie intake be derived from complex carbohydrates (bread, rice, pasta, cereals and vegetables), 10 percent from lean meat and low-fat dairy, and 20 percent from fat.
"Your body mass is normal if it ranges from 18.5 to 24.9. You are overweight if it's between 25.0 and 29.9, and obese if 30.0 and above"."Being overweight or underweight increases the risk of health problems".
STEP - 2
Eat Right
At every stage of life, healthful eating and active living help people feel their best, work productively and lower their risk for some diseases.
Ask your doctor for help in determining ideal proper calorie intake depending on your age, gender and activity level. Try to meet your calorie goal by watching what you eat. Know the calorie content of foods you often eat by referring to a calorie table or by reading the nutrition information.
One pound is equivalent to 3,500 calories. If you need to lose weight, you can cut 500 calories a day from your meals and you will lose 1 pound in a week. Or you opt to burn 500 calories by increasing physical activity. Never go on crash diets; instead, set realistic weight loss goals that would help you lose weight gradually and more effectively.
STEP - 3
Exercise regularly
Exercise is probably one of the best things you can do to age successfully. The benefits are endless, and can include improved blood and oxygen circulation, increased muscle mass, weight control, better balance, enhanced flexibility and greater endurance. Regular physical activity cuts your risk of premature death, stroke, heart attack, high blood pressure, osteoporosis, diabetes, depression and anxiety, falls and broken bones, osteoarthritis and some forms of cancer. Exercise enhances your mood, and can also help you sleep more soundly.
Aerobic exercises for at least 30 minutes three times a week is recommended. Walking and running are two popular forms of aerobic exercise. Exercise will help treat diabetes as it burns stored sugar.
If you are middle-aged or older, consult your doctor before engaging in exercise, particularly if you have a chronic health conditions. Start slowly.
Children ages 2 to 6, most women and some older adults
|
1,600 calories
|
Average adult
|
2,000 calories
|
Older children, teenage girls, active women and most men
|
2,200 calories
|
Teenage boys and active men
|
2,800 calories
|
Daily Calorie Goals
STEP - 4
Maintain a healthy weight
One's weight has to be within the normal range. A good way of determining whether you are overweight or under weight is by measuring your body mass index. "BMI is another tool for helping you judge your body weight and whether you are at risk for health problems. Divide your weight (in Kgs.) by square of your height (in meters)"
STEP - 5
Manage Stress
Stress can be mild or sever, short-term (acute) or long-term (chronic). The sources of stress are varied, but one of the most common is work. There are also situations in everyday life that bring seemingly unrelenting pressures, which can cause chronic stress, such as relationship problems, financial troubles, loneliness and health worries. The link between stress and illness has long been established.
Manage stress by
- Simplifying your life
- Practicing relaxation techniques like deep breathing
- Using humour to reduce tension
- Cutting down or eliminating caffeine consumption
- Exercising
- Reading a good book or seeing an uplifting movie
- Clearing your mind
- Establishing a support network of friends and loved ones
- Praying or meditating
- Setting aside personal time
- Starting a hobby
- Taking a vacation
STEP - 6
Love your heart
Take care of your heart by leading a healthy lifestyle or, as doctors put it, making lifestyle modifications. Eat balanced meals; exercise; avoid smoking, drinking too much alcohol or taking prohibited drugs; and manage stress. Eat foods that are low in cholesterol and high in fibre. Drink lots of water and eat fruits and vegetables.Monitor your blood pressure or hypertension usually has no symptoms, which is why it has been called the silent killer. Hypertension results in the narrowing of blood vessels. The higher the blood pressure, the greater the risk of heart attack, stroke and kidney diseases.
STEP - 7
Get regular checkups
Many diseases are treatable when detected early. Pay attention to your body and watch out for symptoms of disease. Get periodic screening for chronic, serious illness, such as diabetes and common forms of cancer.
STEP - 8
Quit smoking
Change your diet, exercise, and practice stress management techniques, since many smoke when under stress. You may need a personal plan to help you quit smoking. Find support groups or go for individual counseling with a trusted physician, psychologist or counselor.
STEP - 9
Reduce your alcohol intake
Drinking too much alcohol can raise blood pressure. It can harm the liver, brain and heart. Alcoholic drinks also contain calories, which matter if you are trying to lose weight. If you drink alcoholic beverages, have only a moderate amount-one drink a day for women; two drinks a day for men.
What counts as a drink? Twelve ounce of beer (regular or light, 150 calories); or 5 oz of wine (100 calories); or 1.5 oz of 80-proof whiskey (100 calories).
STEP - 10
Foster intimacy and loving relationships
People who feel lonely and isolated have a 300 to 500 percent increased risk of premature death and disease. Not only from heart disease, but from all causes when compared to those have a sense of love and intimacy, and connection and community in their lives.
.
- Take less and frequent meal
- Restrict on sugar, honey, sweets, jam, jellies, dry fruits and nuts
- Reduce weight and maintain it as per your height
- Use garlic while cooking, as it has cholesterol lowering effects
- Eat with fibre
- Regularly walk and exercise
- For hypertnsive patient, limit the use of salt during cooking and avoid using salt separately.
- Take blend oil in place of single oil
- Avoid smoking and alcohol
- Fat like - butter, ghee, vanaspati, coconut oil
- Fried foods like - Potato chips, Pakora, Puri, Samosa
- Pudding, Cake, Pastry, Ice-cream
- Red meat and Egg yolk
- Milk products like - Cheese, Khoa and Cream
- Almonds, Cashew nuts and Peanuts
- Baking Powder
- Canned food items
- Papad - All variety
- Soft Drink
- Alcohol
- Bournvita and Chocolate Drinks
- Raw and green leafy vegetables & Fruits
- Soup without cream, salad, sour lime
- Thin butter milk
- Mustard/sunflower/olive oil can be used for everyday cooking
- Use blend oil
- Sunflower oil 50% + Corn Oil 50%
- Sunflower oil 50% + Groundnut Oil 50%
- Sunflower oil 50% + Mustard Oil 50%
- Use skimmed/toned milk for tea, coffee, curd preparation like Raita, Kadhi, Paneer etc.
yky ekal ls ijgst djsaA eNyh o eqxsZ dk lsou dj ldrs gSa
Take white meat (Chicken, fish, poultry), red meat should be avoided
Pulses legumes, gram like moong, rajmah, chana should be included
Sprouted chana/moong should be included in diet
Grain cereals like, wheat, oats, brans, dalia, bajra are rich sources of fibre so it should be included in diet
All vegetables are good source of fibres
Bottle gourd, Ash gourd, Cabbage, Bitter gourd, Okra, Tomato, Ridge gourd, Pumpkin, Green leafy vegetables, Tinda, Brinjal, Cauli flower, Radish, French beans, Peas, Capsicum, Carrot, Lettuce, Mint, Methi leaves
All fruits are good source of fibre, so it is better to take fruit than fruit juice.
Powered by crest logix softserve pvt. ltd.
