Quite often we miss out on health measures that are basic yet important. To ensure a healthy lifestyle, a healthy routine is essential. Here, we have listed the ten most important health care tips which we can incorporate in our daily lives to ensure a healthy body and mind. These simple steps go a long way in keeping us in good health.
Add nuts and green vegetables to your diet
Nuts are packed with vitamins, minerals, healthy fats and energy; and a handful of them every day replenishes the body with these essential nutrients. e.g. Walnuts and almonds contain good cholesterol that are heart friendly and ensure a healthy cardiovascular system. The consumption of nuts also keep a person sated for a long time, so it can cut down your food craving for junk and unhealthy food. Junk foods, on the other hand, are high in cholesterol and carbohydrates. Consumption of such food is harmful as it causes diabetes and obesity.
It is recommended to add green leafy vegetables in our everyday diet. They are rich in Potassium and Vitamin-A and also supply other nutrients to the body. Moreover, they add fibre to our diet which keeps the digestive tract healthy and prevents constipation.
Yoga, meditation, sweating out in gyms, walking or playing a sport, it is important to do certain kind of a physical exercise everyday. It makes the body active and aids in reducing fat. Researchers have found that at least 45 minutes of daily workout is important. Make conscious efforts to make your body work more-climb stairs, walk to the grocery store, do household chores, play with your kids, take your pet for a stroll- because any exercise is better than none. Yoga and meditation also help in reducing stress and increase concentration.
Get adequate sleep
It is common knowledge that 8 hours of sleep is recommended for a healthy body but very few adhere to it. The body grows and repairs itself during sleep and a lack of it severely impacts our well being. It can leave you exhausted and irritable throughout the day. Also, following a routine time to go to bed and wake up improves sleep quality and makes one fresh and energetic in the morning. Early to bed and early to rise is after all not just a myth. It has been found that people waking early makes the day more productive compared to the late getters.
Hydrate your body
Water is inevitable for the body to function. It is recommended to drink at least 8-10 glasses of water everyday. It hydrates the body and flushes out toxins. Water is vital for the healthy functioning of all organs of the body. Fruit juices can also be consumed to increase water intake and gain vitamins and minerals.
Brush after every meal
It is recommended to brush 3 times a day. The germs produced after each meal can damage teeth and gums. Make sure you brush thoroughly and even floss your teeth. Many a times brushing is just not enough as there are particles stuck in between teeth. Visiting dentist every 3 months is recommended.
Increase your Calcium Intake
Maintaining bone density is important or else you may suffer from osteoporosis in the older age. Consume adequate amount of milk or yogurt to strengthen your bones. Particularly for women they must have 1000 milligrams of calcium daily. But make sure not to overdo it otherwise it can lead to kidney stones. Calcium must be taken with magnesium rich food for its absorption.
Up your Vitamin-C intake
Fresh fruits are rich in Vitamin-C. Having at least 1 fruit daily will help in providing enough Vitamin-C for the body. Vitamin-C is a natural anti-oxidant which increases immunity and also prevents from catching cold. It is a natural cleanser and rejuvenates and hydrates the skin.
Get out in sun
Vitamin-D is vital for your body and getting it naturally makes it even better. Make sure you have your sunscreen on. It is better to get early morning sun and avoid getting afternoon rays.
Never skip breakfast
Breakfast is the most important meal of the day: It is essential to have your breakfast. Never skip it. A balanced and heavy breakfast kicks start your day in a positive way. Make sure to have a fruit, milk and carbs in the meal.
Enjoy your day
Besides your daily routine and work, make sure you give importance to your hobbies and recreational activities. If you don’t have one, then make sure to add one. It acts as a stress buster and reduces stress and anxiety.