Taking vitamin and mineral supplements can be helpful but does not ensure good overall health. A holistic approach is needed to create over all well-being. Follow these guidelines to keep yourself healthy.
- Develop better eating habits
- Exercise
- Reduce stress
Develop better eating habits A healthy diet helps maintain a healthy mind and body. A diet rich in essential nutrients and low in sodium, fat and cholesterol helps prevent diseases, such as heart and lung diseases, hypertension, diverticular diseases and even cancer.
A balanced diet comprises of carbohydrates, protein, vitamins, minerals, fat and water. A healthy diet is built mainly around a variety of fruits and vegetables as well as whole grains, and limited amounts of dairy protein. High fat foods, alcohol, sugar, salt, fizzy drinks and processed foods should be consumed occasionally and sparingly.
There are five main eating patterns given below. Discover the one that works with your lifestyle and is healthiest and most beneficial to you.
Omnivorous: This includes fruits, vegetables, cereals, dairy products, eggs, fish, seafood, all kinds of meat and poultry. This type of diet is as healthy as a person makes it. The problem with omnivorous eating pattern is that people tend to eat more meat, eggs and refined and processed snacks every day rather than eating whole foods and thereby increase the risk of diseases due to the high cholesterol and fat content of their diet.
This pattern of eating is healthy if followed wisely. Eat 5 to 6 servings of fruits and vegetables daily, choose whole grains over refined ones and eat animal foods in moderation.
Piscatorial: This eating pattern includes plant-based foods, dairy products, eggs, fish and seafood. It excludes red meat and poultry. Piscatorial diet has the same problems as the omnivorous diet. If you eat more of the high fat and processed foods and little of fruits, vegetables, and whole grains, then the diet is not healthy. On the other hand, if you maintain balance and variety, the diet is healthy. Eat more fruits, vegetables and whole grains and limit fish and seafood consumption to 2 to 3 times a week.
Macrobiotic: This type of diet is comprised primarily of plant-based foods, fish and very little salt. It avoids dairy products, eggs, meat, poultry, hot spices, and processed and refined foods. This kind of diet is healthy in the sense that it involves very little saturated fat and focuses mainly on high fibre foods and therefore may promote cardiovascular health. However, a very important drawback of the diet is that it is lacking in certain vitamins and important cancer-fighting phytonutrients.
Vegan: Vegans eat plant-based foods only and avoid nearly all other kinds of food. This diet is very healthy because it helps lower blood pressure and prevents heart disease. Its high-fibre content also helps in combating cancer and diverticular diseases. However, the diet lacks in vitamin B12 and vitamin D and therefore, vegans should take supplements of these nutrients.
Vegetarian: Plant-based foods, dairy and eggs make up the vegetarian diet. A vegetarian diet provides enough protein, calcium and other nutrients and is very healthy if a wide variety of fruits, vegetables, whole grains and low-fat dairy products are eaten everyday. A vegetarian diet helps prevent and combat several diseases including high blood pressure, breast cancer, heart disease, and colon cancer.
Exercise
Regular exercise helps strengthen the heart, builds muscles, improves blood circulation to the body and the brain, revs up the metabolism and burns calories. Try to exercise at least 4 – 5 times a week. Always warm up and stretch before and after the exercise. Consult your GP before starting an exercise program if you have a specific health problem and if you have never exercised before.
Stretching: Any movement that stretches the muscles is called stretching. For example, bending at the waist and touching your toes, sitting with legs stretched in front of you and touching your toes, or rolling your neck. Stretch for 10 minutes before and after your workout. Stretching helps prevent injury to the muscles by maintaining flexibility. Stretching helps prevent sprains, strains, and falls.
Aerobics: Any rhythmic movement involving large muscle groups and maintained for 15 minutes or more is called aerobic, for example, dancing, walking, running and cycling. Aerobic exercise strengthens the cardiovascular system. As the heart muscle becomes stronger, oxygen is more efficiently delivered to all parts of the body.
Strength Training: Strength training helps improve the condition of muscles by making repeated movements against a force. It involves lifting small or large weights, sit-ups, stair-climbing and isometrics. Strength training exercises not only tone the body but also greatly enhance body strength as well as fat burning capability.
Ways to reduce stress
Stress and anxiety are a part of our everyday life and a little anxiety is useful in keeping us motivated. However, chronic stress is a great danger to health and well- being. Therefore, it is important to find ways and means to overcome stress. Regular exercise and a healthy diet play a major role in easing stress. However, there are some more methods for relaxation and reduction of stress.
- Get enough sleep
- Keep yourself organised
