Tips for Heath and Well Being

Regular exercise: 

Regular Exercise can make one healthy and fit. Choose any exercise/ physical activity as per your strength and convenience. It can be simple walk, Running, Yogasana, Surynamaskara, swimming, cycling or any other sports activity. Evidence suggests that regular exercise increases the life span and improves the quality of life. It is also vital for the mental well being. Being physically active reduces stress and anxiety. Exercise releases chemicals known as endorphins which boosts our happiness.

Adequate sleep: 

Sleep is very much essential to recharge ourselves from the day’s work. It is one of the important aspect of well being. It gives rest to the body and mind during which repair and regeneration takes place. Research studies link the relation between deep sleep and memory consolidation. Memory consolidation is a process of converting short term memory into long term memory. Inadequate sleep keeps the person irritated and drowsy. Sleep deprivation over long periods leads to the risk many diseases. An adult may require 7 -9 hours of sleep to recharge himself for the next day. 

Water Intake: 

Water is very essential to keep us healthy. Though it doesn’t have any calories it mediates variety of functions in the body. Therefore body needs fresh supply of water everyday. Body’s water requirement depends upon age, gender, type of physical activity etc. Headache, tiredness, dark colored urine, dry mouth are some of the features of inadequate water intake. Less water intake can lead to frequent kidney stones, urinary tract infection, constipation etc. 

Reduce the screen time before bed: 

Now a days most of the jobs require considerable amount of time in front of the screen. Irrespective of the age most of us spend lot of time with our phones. Blue light emitted from the screens reduces the production of melatonin hormone which is required for the sleep. Keep yourself away from the screen at least an hour before the sleeping time. This will help to relax the brain and induce sleep. 

Avoid processed and energy dense food: 

Avoid packed foods, ready to eat foods, chocolates, ice creams and cakes. These foods carry extra calories and they lack nutrients. There is a tendency to gain extra weight by regular intake. And one may suffer deficiency of certain vitamins and minerals. It can also increase the cholesterol levels. Replacing these foods with the home made foods, fresh fruits and vegetables will lessen the disease risk. 

Practice mindful breathing: 

This is the practice of conscious breathing. We never concentrate on the way we breath. Learning deep breathing with complete awareness helps to keep us relaxed and make better decisions. Maintaining deep breathing throughout the day helps for efficient gaseous exchange in the lungs and strengthens the respiratory system. It gives a good massage to the internal organs and helps in enhanced digestion and elimination.