HOW TO IMPROVE HEALTHY LIFESTYLE IN TODAY'S MODERN ERA?

You're a Rock star, I whisper to myself as I take my Multivitamin and get into bed by 9. Many of you might have heard this quote in your daily routine, and for some people this quote really mean, only if one is totally into a true healthy lifestyle. Physical activity, a balanced diet, stress reduction, sleep, quitting smoking and good oral hygiene are all examples of lifestyle choices. Maintain your healthy habits if you already have them in your day-to-day life. Pay special attention to any of these areas that may require improvement. So, here are certain points I'm aimed to:-

To educate and discuss what a "Healthy Lifestyle" entails.
To assist you in identifying health behaviors that you could include into your daily routine.
To clear your queries and doubts about living a healthy lifestyle.

To most people, "healthy lifestyle" indicates that a person's physical and mental health are in harmony or that they work well together. In many cases, physical and mental health are inextricably intertwined, so that a change (for the better or worse) in one directly impacts the other. As a result, some ideas will be for emotional and mental "healthy living".

1) 'THE HOLY FOUR'

Some researches refer to the following as the "Holy Four" since they have a significant impact on disease;

smoking
drinking
nutrition
and physical activity are all factors to consider.

2) ARE YOU CRAVING TO QUIT SMOKING ?

Make a plan to quit on a specific day. Plan to quit smoking with a friend if at all possible.
Take note of when and why you smoke. Look for items in your daily life that you do frequently when smoking (whereas drinking your morning coffee or driving a car).
Change your smoking habits by storing your smokes in different locations.
Use your other hand to smoke.
When you're smoking, don't do anything else. Consider how you feel when you smoke.

3) DO WATCH THE SCOTCH !

Alcohol is responsible for 40%-50% of fatal car accidents in the United States.
Alcohol is a major cause of injury and death in house accidents, drownings and burns.
In the United States, chronic, excessive alcohol intake is the leading cause of liver cirrhosis. Liver Cirrhosis can cause to liver cancer.
Psychologists and other mental health professionals have created programs to assist people cope with emotional stress and avoid habits that can contribute to excessive alcohol consumption.
Family member's understanding and support are very crucial for long-term healing.
Men: 3-4 units/day.
Women: 2-3 units/day.

Common drinks and their units:-

pint normal strength beer: 2 units
175ml glass (medium) wine: 1 ^1/2-2 units
Pub measure of spirit: 2 units

4) EXERCISE CAN BE A WALK IN THE PARK !

A 30 minute,

Brisk walk
cycling
jogging
Heavy gardening/housework....on more than five days per week.
It's working if it gets you somewhat out of breath and a little sweaty !
Two 15-minute bursts could be as beneficial.

Regular exercise can boost self-esteem and confidence, reduce stress and anxiety, to improve overall mental health. Exercises can also assist chronic arthritis patients improve their ability to perform daily tasks including driving, climbing stairs, and opening jars.

Yoga asana improve strength and flexibility, while also relaxing nerves and calming the mind. Gentle stretching relieves muscle and joint stress, promotes flexibility and reduces stiffness. Performing numerous of the asana promotes strength and endurance. Most importantly, breathing exercises boost a lot of lung capacity and allow promoting good oxygen flow in our body. Pranayama, kapalabathi, sheethal are some significant breathing techniques which are highly in use from ancient days in India especially. Now the entire world is following these unique techniques in order to sustain a peaceful life.

5) MENTAL HEALTH & NOURISH YOURSELF

Healthy living encompasses more than just physical health; it also encompasses emotional & mental wellness. The following are some strategies for improving one's mental health and well-being:-

Tips and recommendations:-

Atl east once a week, go for a walk and reflect on what you see and hear.
Try something new on a regular basis (eat a new food, try a different route to work, go to a new museum display).
Perform some mental workouts (read, do a puzzle occasionally during the week).
Most importantly have enough sleep around 7-8 hours, this sleep cycle is good for any age group. Keeping electronic gadgets, (such as mobiles, laptops, iPads and radio active materials) away during our sleep and around our bed places is highly recommended. If you cannot make an effort to do so, there can be many adverse consequences to one's life. Brain nerves system will be effected more and gradually decreases your brain functionality, loss of memory, not able to perform creatively in any work....
Allow yourself to be proud of your accomplishments; it can be small or big( contentment developing should be seen).
Plan to spend sometime communicating with others or friends about various topics.
Learn how to say "no" when anything happens that you do not like or be a part of.
Try to have a good time and fun (such as going for shopping, fishing, going for a trip with someone you love or friends can be always the best to hang out with; try to not the vacation time slip away.
Always seek help and advice as soon as possible when in case if you are depressed, having suicidal thoughts, or when you are considering to harm yourself or others.
Maintain social support system; those who have a robust social support system can enjoy life and also can have better, healthier lives.
Do not forget to practice quick meditation and breathing exercises. It can help to great extent in stress bursting and having peace of mind, it also impacts on having clarity of thought.

6) THE EAT WELL PLATE ! (DIET & NUTRITION)

Use the eat well plate to help you get the balance right. It shows how much of what you eat should come from each food and group.

As human beings, we must consume food in order to grow and maintain a healthy body, yet we have distinct nutritional needs as newborns, adolescents (kids), teenage people, young adults and senior citizens.

Tips & Recommendations:-

33% Fruit & Vegetables (5 + a day)
15% Milk & Diary (3 portions daily)
33% starchy carbohydrates (Bulky of meals)
12% Meat, fish, eggs, beans (Oily fish once a week)
<8% High fat/sugary foods (Avoid saturated fats)
Control your portion sizes; try to eat the smallest amount that which can satisfy your hunger and then stop eating.
Healthy snacks are acceptable in a moderate level and should include things such as fruits, healthy grains or nuts to satisfy one's hunger while not causing over weight gain.
To reduce gastric reflux and weight gain, avoid eating a substantial meal before going to bed.
Avoid huge meals during the summer, especially on hot days .
If a person is depressed or in anger, eating will not help the situation and may worsen the underlying issues.
Try to avoid rewarding children with sugary foods; this can become a forever habit for some kids & people.

7) WATCH YOUR WEIGHT !

We should feel satisfied after eating, not stuffed!
Most health practitioners utilize a weight-to-height ratio measurement; BMI (Body Mass Index)
A BMI that is higher over the desired 20-25 kg/m²range may indicate a higher risk of developing health concerns.