Adopt a Healthy Lifestyle in 2023

NOW THAT I’VE SAID IT’S TIME TO ADOPT A HEALTHY LIFESTYLE, A QUESTION ARISES: WHAT IS A HEALTHY LIFESTYLE, WHY DO I NEED IT, AND HOW SHOULD I DO IT?

A healthy lifestyle is about being physically and mentally fit.  A healthy lifestyle isn’t just diet and exercise. It’s a component of leading a healthy lifestyle and how it’s important to lead a balanced life. In general, most would agree that a healthy person doesn’t smoke, is at a healthy weight, eats a balanced healthy diet, has mental well-being, cope with the stresses of life, realize their abilities, learn well and work well, thinks positively, feels relaxed, exercises regularly, has good relationships, and benefits from a good life balance.

The World Health Organization in 1946 defined health as ‘A complete state of mental, physical and social well-being not merely the absence of disease’.

5 KEY POINTS NEED TO CHANGE TO GET A HEALTHY LIFESTYLE.  

Before that, you should be aware that everything is interconnected. Maintaining a healthy weight and staying active will help you stay fit. Proper maintenance will provide you with the necessary energy to focus on your work, a calm mind, and a proud heart to cheer a full and healthy life.

1. Eating healthy

You’ll be considering The definition of eating healthy does not include starving yourself or following a strict diet plan. There is no such thing as going “on” or “off” a diet; eating healthfully requires a commitment that lasts a lifetime. Just like brushing your teeth, it should be a daily habit. Diets need to be customized to be successful. Once you follow the easy-to-understand and (surprisingly) easy-to-practice principles, you will notice that you feel different in as little as two weeks. You will get much more intuitive towards food, sleep better and feel much more energetic. In about three months you will see visible changes and drop a couple of sizes in clothes. You will also find that you naturally won’t overeat, will understand how and when to eat that pastry, enjoy a sense of calm and peace and most importantly, stop worrying about how much you weigh.

Eat according to your body fat percentage. 

1. Fat  percentage

1% fat = 4389 kcal

1kg= body fat= 7700 kcal

 If your weight is = wight = 58

Mean 8kg body fat= 61600 kcal

Mean 14% body fat= 62600 kcal

 2.  Maintaining calorie(MC)

 MC= body fat*(14-16)kcal

 If body fat is high_______MC= lean                         

 body mass*(14-16)kcal 

Lean body mass= (body weight) – (body fat percentage)

 3.  MAINTAINING CALORIE

 If your body fat is 30% body fat

Then lean body mass= 128 bl- 30 body fat% = 90

Then your maintaining calorie= 90*(14-16)

 1260 to 14400 kcal taking mean value  =  1300 cal

Eat right and healthy. 

Base your meals on higher fibre starchy carbohydrates.  Eat lots of fruit and veg. Eat more fish, including a portion of oily fish.  Cut down on saturated fat and sugar.  Eat less salt, no more than 6g a day for adults. Do not get thirsty and drink a lot of water.  Do not skip breakfast. 

2. Exercise regularly

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few. Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress. 

But what kind of exercise should we include in daily life?

Include simple exercise in your day-to-day life at least 40 minutes daily and have 1 day rest to get your body to recover. 

• Aerobic activity. Get at least 40 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise over a week. To provide even greater health benefits and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods throughout the day can add up to provide health benefits.

• Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

• Yoga Adding YOGA to our lifestyle will not only give us better health but also will benefit us by “connecting back to our bodies and minds.” Yoga comprises physical, mental and spiritual practices and promotes self-healing. The word “Yoga” means to unite and it does just that with the mind, body and soul. A union with the universe can be attained as well along with a proper understanding and appreciation of the world one lives in. Try to include Surya namaskar and barat yoga in your exercise twice a week. 

3. Mediation

If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can help restore your calm and inner peace.

Anyone can practice meditation. It’s simple and inexpensive. And it doesn’t require any special equipment.

And you can practice meditation wherever you are — whether you’re out for a walk, riding the bus, waiting at the doctor’s office or even in the middle of a difficult business meeting.

Ways to meditate can include 

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing.
  You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.
• Mindfulness meditation. This type of meditation is based on being mindful or having an increased awareness and acceptance of living in the present moment.
  In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions. But let them pass without judgment.

4. Sleep Cycle

A restful night’s sleep can aid in problem-solving, stress management, and health recovery. Lack of sleep can have a negative impact on your mental and physical health. You alternate between non-rapid eye movement (non-REM) and rapid eye movement (REM) sleep throughout the course of the night.

How much sleep do I need?

• infants need about 16 hours a day.
• Toddlers and preschoolers need about 12 hours.
• Teenagers need about nine hours.
• Adults need seven to eight (though some are fine with five and others need closer to 10).
• Pregnant people often need more sleep during the first trimester.

Every day, even on weekends and holidays, go to bed and get up around the same time. Early in the evening, create a to-do list to prevent lying in bed worrying about the following day.  Make sure your pillows and bed are cosy.  Dim the lights and minimize loud noises. Maintain a comfortable temperature in the space. Try to avoid exercising in the few hours before bed, but keep moving. Take a warm bath, read a book, or engage in another relaxing activity before bed. If you are extremely sleepy, a brief nap (less than 30 minutes) is acceptable. However, avoid taking naps after 3 p.m. The melatonin that your body produces can be hampered by electronic devices like your phone or tablet. Before you go to sleep, this hormone is released to make you feel sleepy.

5. Good relationship 

Making the most of your time together as a family is the definition of quality family time. Here are some ideas for how to spend quality time with your family. Use the everyday time together to talk and share a laugh.

For example, family meals and car travel can be great times to catch up on the day.

Positive communication is about listening without judgment and expressing your own thoughts and feelings openly and respectfully. It helps everybody feel understood, respected and valued, and this strengthens your relationships.

Not all communication happens in words, so it’s important to pay attention to the feelings that your children and partner express non-verbally. For example, your teenage child might not want to talk to you but might still come looking for the comfort of cuddles sometimes!  But good communication with family keeps your mental health and happiness.

 How to do that?

• Shared household tasks Even very young children can appreciate the sense of community that comes from giving back.
• Include kids in decision-making about things like family celebrations and activities. Before you make the final choice, give everyone, including young children, a chance to express their opinions. Meetings with the family can be a useful tool for this.
• Depending on your kids’ maturity and ability, let them make some decisions for themselves. You might, for instance, let your 12-year-old decide whether to ride a bike or walk home from school.
• Cooperate to find solutions to issues. This entails being able to listen and reason calmly, weigh options, respect others’ viewpoints, come up with useful solutions, and strive for compromises.

Conclusion

Believe me, if you incorporate these five principles of a healthy lifestyle, your life will start to change. Try to include it; it won’t happen right away, but it will eventually. Therefore, don’t be sad if you can’t do everything; just start. 

You are the leader of your life, people will understand you and follow your plan if you strictly adhere to your routine. So plan your every day. And live a healthy and happy life this year 2023.

Happy New Year!