Life is precious and to live life to the fullest, one should pay a little attention to his/her health- physical and mental. So, what do we do to be healthy- eat right and exercise, isn’t it? Actually, that isn’t it, though diet and exercise are very important for fitness but there is many more measures that we should take to keep ourselves healthy in and out. So, let us understand them one by one:
1. Let food be the medicine:
Ensuring that what goes inside your body is right- is the best thing you could do for your body. For a healthy heart, a 2000 calorie diet is recommended. Keep these points in mind:
- Eat at least 4.5 cups of vegetables and fruits a day
- At least two 3.5 oz. servings of fish per week, preferably oily fish
- At least three 1-ounce servings of fiber-rich whole grains per day
- Limit sodium intake to less than 1,500 milligrams a day
- Don’t drink more than 36 ounces/week of sweetened beverages
2. Let exercise be a part of your daily life:
All of us should spare atleast 30 minutes each day for exercise. Exercise doesn’t necessarily mean you should hit the gym, it means you need to keep your body moving- do brisk walk in the park, do yoga, or the best option would be, switch on your favorite music and groove on the beats.
3. Explore ways to be more physically active:
In addition to exercises, inculcating physical activity in your daily routine like using stairs instead of the elevator, parking your car further and walking down to office, using a manual bike to go to office, or having standing desks to work on.
4. Be a weightwatcher:
Obesity is a killer. You need to keep your weight in check. The best way to find out if your weight is just right is to measure the body mass index.The BMI calculation is very easy, divide your weight in kilograms by their height in metres squared. If your BMI is:
- below 18.5 – you're in the underweight range
- between 18.5 and 24.9 – you're in the healthy weight range
- between 25 and 29.9 – you're in the overweight range
- between 30 and 39.9 – you're in the obese range
5. Check your health numbers:
Go for regular health checks. Remember these numbers:
- Blood pressure < 120/80
- Fasting blood sugar< 100 mg/dL
- Total cholesterol < 200 mg/dL
Smoking is one of the chief risk factors for not only heart disease but also deadly cancers, lung diseases and chronic disorders like high blood pressure. Quitting smoking is one of the best gift that you could give your body today.
7. Switch off your stress mode:
People with stress and mental illnesses like depression are at greater risk of heart diseases. Have a good social life, spend time with friends and family, explore new places, give some time to your hobbies and interests- do anything that relaxes you. A relaxed mind and body makes you a more productive person and helps you stay healthy.
8. Laugh your way to health:
Research suggests laughing lowers stress hormones, decreases inflammation in your arteries, and raises good cholesterol levels.