Be aware and be healthyTheme: A perspective on health

Author: Hara Mohapatra

What Does Healthy Person Mean?

•In general, a healthy person doesn't smoke, is at a healthy weight, eats healthy and exercises. Sounds simple, doesn't it?•The trick to healthy living is making small changes... Taking more steps, adding fruit to your breakfast, having an extra glass of water... Here we have just a few ways you can start living healthy without drastic changes.

What Does Healthy Lifestyle Mean?

•What does it mean to live a healthy lifestyle? It is a way of living that allows you to enjoy more aspects of your life in a

more fulfilling way. It is not just about trying to avoid one illness after another, or trying to just not feel as bad as you

normally do. It is about feeling and being well physically, mentally and socially. It is about making specific choices

that give you the opportunity to feel your best for as long as you can. Living a healthy

•lifestyle is about saying “YES” to life.

Healthy Person

The Killers

• Smoking / Alcohol• Sugar• Salt• Stress

1. Smoking•Cigarette smoke is a toxic cocktail of

around 70 cancer-causing chemicals and hundreds of other poisons. Smoking is the

single biggest cause of cancer in the world. In all over world, smoking accounts for one

in four cancer deaths and kills five times more people than road accidents,

overdoses, murder, suicide and HIV all put together.

No Smoking Logo

2.Sugar• Every single organ in the body is negatively affected by sugar.

• Decrease the immunity of body• Aggravates the aging process• Raises insulin levels• Tooth and Bone Decay

3. Salt• Salt stimulates the adrenal gland ,resulting in stress

• Salt caused water retention and high blood pressure

• Salt is natural antibiotic ,kills good bacteria in guts.

• It affects digestive system in a way that nutrient absorption is lowered

4.Stress

• Makes you tired/unexplained fatigue/Mood swing

• Makes you old/shorten your life• Makes you fat• when stress level is high,cortisol is high and insulin is high also which lead to fat gain

• Decreases the neurons or new connections in the brain that makes you stupid

Foundations• Nutrition• Exercise• Recuperation / Recovery

1.Nutrition• Food Groups

•Vegetables•Fruits•Grains•Dairy •Protein Foods•Vitamin and Minerals

Main 3’s• Fat

•Trans Fats/Artificial Fats•Saturated Fats•Cholesterol•Polyunsaturated and Monounsaturated Fats

•Carbohydrate•Simple Carbohydrate•Complex Carbohydrate

•Protein

2. Eating•Eat at roughly the same times each day. This might be two, three or more times but a routine encourages a reasonable weight.•Focus on chewing food•Eat when you are hungry•Try to include a large variety of food source

Healthy Food

Liquid Protein• 60 % of body is water• Consume 3 to 5 liters• Start your day with glass of water, Sip it• Sip during the exercise

Exercise• Aerobic

•Cardio•Walking/jogging/running•Stairs

• Anaerobic•Strength training•Bodybuilding•Calisthenics/bodyweight exercises

• Stretching

A Minimum to do…• Walk 30 to 40 minutes thrice a week (purposedly)

• Especially on weekends under the sun• Stretch on weekends or weekdays (depends)

• Focus on spine and hamstring stretch• Use stairs all the time

Recuperation• Try to sleep for 6-8 hours, same time daily• Stretching ,slow long walking, breathing.• Check at evening daily your stress level especially feeling.

• Take more green tea, lime/lemon• No heavy drinking in empty stomach

3. Sitting•Don't sit around too long. Break up

your sitting time by walking around at regular intervals. At home, do a chore.

At work, visit a colleague.

Sitting

4. The Sun•Moderate exposure to the sun. Between 11 am and 3 pm, it's better to be under the sun for a little amount of time. it helps in stress reduction and sustain a good mood (Feel better).•It will make you active•It will make you healthier with vitamin D and strong bones.

Sun Shining

5. Walking•Walk every day. The aim should be to do around

10,000 steps which equates to around 60-90 minutes of walking.

Use a 10-10-10 tempo for increasing intensity

Walking

6. Drinking•Think about what you drink. Water is good. Semi-skimmed milk is good too. Moderate amounts of tea and coffee are fine - for evidence. Many soft drinks (including fizzy and sweetened soft drinks) contain a lot of sugar. Alcohol is high in calories.•Experts think, that enough coffee is good for your memory and the chewing-gum has the same effect.

Mineral Water

7. Sleeping•Get enough sleep. Seven or eight hours a night. It's important to go to bed at a regular time and get up at a regular time.

•Sleep less than 7 hours die earlier. Actually, sleeping more than 10 hours per day has the same effect.aim for 6 to 8 hours .•Stretch in evening to have a good night sleep•Sleep in dark •Less sleep means more cortisol and insulin that increases fat

Sleeping

8. Happiness•Slow digesting Crabs•Watch fat intake•Have apple as snack•Have avocado or butter fruit•Try varieties of tea. Green tea, black tea etc•Have 2 – 3 cups of cold water after 7 pm

• Don’t sit for long duration • Try to get 7-9 hours of sleep• Be more active• Don't miss breakfast• Be careful on white stuffs. Like salt. Sugar ,white rice etc

• Consider taking a multivitamin daily • Try cinnamon for sugar to stabilize and also additionally it took longer for food to exit stomach .you feel full for longer

Happiness

The End