World Health Day: Healthy sleep and healthy eating, this is the treasure of health
After getting up first drink a glass of plain or lukewarm water. This removes the toxic elements of the body. You can also drink by squeezing half a lemon in a glass of water. Know how your routine is for staying healthy.
Health fit then we hit. Obviously, health is paramount. After all, how can we save our health
Wake up from 6 to 7 am. Sleeping for a long time does not refresh body and mind. However, if you sleep late at night (around 1-2 pm) due to work, you can get up late too. Sleep must be completed. If you do not get enough sleep at night, you can take a one-hour nap after waking up in the morning and after an hour of exercising and breakfast etc. This will complete sleep. The same applies to snacks between lunch and dinner.
Immediately after waking up
What to do
- After getting up first drink a glass of plain or lukewarm water. This removes the toxic elements of the body. You can also drink by squeezing half a lemon in a glass of water.
After this, go fresh. Do not panic in it. Give yourself a rest time so that the stomach can be thoroughly cleaned and toxic substances can be released from the body. If you use English style toilet seat, you can place a small stool or outpost under the feet. This puts pressure on intestine and cleans the stomach.
- 10-15 minutes after being fresh, you can have a cup of green tea or herbal tea or fresh seasonal juice. At this time our body has more ability to soak. In this case, eat healthy so that the body gets more benefit from it.
- At this time eat one fruit especially banana or a handful of dry fruits (almonds, walnuts, chia seeds etc.).
what not to do
- Do not drink tea after getting up. Due to this, the starving body cannot get proper nutrition or has to drink tea overnight, then take a cup of tea after half an hour after eating fruits or dry fruits etc.
excercise
What to do
- Exercise 45 minutes after half an hour of eating fruits or dry fruits. After 45 minutes of exercise, do 15 minutes of deep breathing and meditation.
- Exercise includes cardio (brisk walk, cycling, swimming, etc.), stretching (yogasana) and weight lifting, all three. If one day is not possible, then do cardio and stretching (yogasana) 3 days a week and cardio and weight lifting for the remaining three days. Relax the body one day.
- Yoga is very good for stretching. Do not want to do different postures or if there is a shortage of time, then only do Surya Namaskar 20 times. This is a complete exercise in itself. Together, stretch the hands and stretch the body slightly.
Even if there is a shortage of time, walk the brisk 45 minutes daily. At Brisk Walk we usually walk 70 to 80 steps in 1 minute. If you can't walk this much or don't get this much time, then do it twice. If there is no time in the morning, do it in the evening, but do walk.
what not to do
- Do not exercise completely empty stomach. It is better to eat bananas or dry-fruits before a workout. Do not eat anything immediately before and immediately after exercising. Keep a gap of at least half an hour. Actually, during an exercise, the blood attack occurs from different parts of the body, especially towards the legs. There is less circulation towards the stomach. In this case, the food is not properly digested.
Take a bath
- Take at least 10-15 minutes to take. Take normal or lukewarm water for bathing. Take a bath by pressing and rubbing the entire body lightly. This increases blood attack in the body.
- Anyone can use shampoo to wash hair. But try to have herbal shampoo. Also apply conditioner after shampoo. Wipe shampoo and conditioner thoroughly with hair. One can also add lemon juice or one teaspoon vinegar in a glass of water after washing hair. It also acts as a conditioner.
what not to do
- Do not use strong hot water for bathing. Do not take a shower in a hurry. Do not use soap or shampoo too much.
Also, do not use very hot water. By doing this, the natural moisture of the body and hair ends.
Do breakfast in a healthy way
What to do
- Breakfast after about half an hour of doing size. Breakfast should be very nutritious and full because it provides us energy for the whole day. Sugar patients should eat something immediately after being fresh.
- Breakfast should be carbohydrate, protein and fat, all three. Oatmeal, oats, cheela, saddle rolls, poha (with lots of vegetables), paneer rolls, whole bread sandwiches, etc. should be taken as they release sugar slowly. Also, take protein (milk, cottage cheese, sprouted pulses or egg white, etc.) because doing so does not cause hunger quickly. Fresh seasonal juices can be taken with breakfast.
- Do not take the same things daily in Breakfast. Instead, include different things in Breakfast. The body gets all the nutrients from it.
what not to do
- Do not take liquids with breakfast. If you want to drink, you can take vegetable juice, buttermilk or milk. Do not drink tea at all because the tannins and caffeine present in it do not allow calcium and iron to be absorbed in the body. If you want to drink tea, drink half an hour before or after breakfast.
Lightest dinner
-Dinner should be the lightest meal of the day. Our body moves according to the Sun. In such a situation, the metabolism of the body starts decreasing after the day is over.
If possible, do not take protein especially pulses, beans, etc. at night. They are difficult to digest. Take some seasonal vegetables instead. Vegetable porridge, khichdi or cheela etc. can also be taken.
Eat about 20 percent less food than you are hungry. It does not cause problems of heaviness and indigestion.
If you want to eat sweet after dinner, then you can eat a little jaggery instead of sweets or ice cream.
After dinner, you can walk lightly for about 15 minutes. Fast walk
0 opmerkings