Healthy habits serve as the cornerstone of a healthy life. In today's rapidly evolving world, embracing a healthy lifestyle has become increasingly vital. It is essential to prioritize good habits not only for ourselves but also for our families and communities. Adopting healthy habits can enhance physical health by lowering the risk of various chronic diseases and pre-disease conditions. It can also improve mental well-being by alleviating stress and anxiety, increase energy levels, decrease the likelihood of premature death, and contribute to a more fulfilling and enjoyable life.
Let’s explore some habits and practices that can transform people's life better. The current state of industrial and urban life in Bangladesh is quite hectic, challenging, and often overwhelming. Many middle-class families struggle to meet even their basic nutritional needs. Despite that, we can take the opportunity to reassess our daily routines and mindset. While we may be doing our best, there is always room for improvement and even small adjustments in the lifestyle can be meaningful. This article may resonate with some friends or family members and encourage them to reconsider their everyday habits.
Follow morning rituals
Praying and reading your holy books would be the best idea to start your day. Singing and/or listening to worship songs can make your mind cheerful and it can uplift your spirits. Additionally, practicing Meditation and contemplating is good for your soul, helps you cope with the demands of daily life, aiding in stress management and may even help lower your blood pressure. These activities will give you spiritual strength and energy needed to navigate your day. There is no better way to start your day than by expressing gratitude and giving praise to our almighty God.
Stay hydrated
Water is crucial for the optimal functioning of all body cells, tissues, and organs. As we know, water makes up about 60 percent of our body, and our body's essential systems rely on it to function correctly. Drinking enough water maintains body temperature, aids digestion, lubricates joints, and flushes out harmful toxins. Let's aim to drink a couple of glasses of water first thing in the morning when we wake up. If possible, drink lukewarm water with some lemon juice, as this is particularly beneficial. Make a habit to drink a significant quantity of fresh water daily.
Be mindful that beverages like soda or lemonade, lassi, labang, etc. can add some extra calories, whereas fresh water will flush your body and different body systems. Adding homemade smoothies made with fresh ingredients (for example fruits, milk, almonds/nuts, sugar free yogurt) into breakfast and snacks can aid in weight management and promote your overall health. It is not necessary to add expensive ingredients, choose what you like to add and what is affordable for you.
Get some exercise
Some light physical activity can help you to start your day. Depending on your personal health and available resources, you can choose from various forms of exercise such as walking, running, or weight lifting. Incorporating practices like meditation and yoga can also enhance your focus and concentration throughout the day.
Have a power walk for 60 minutes at least 3 times a week. A power walk in the fresh air is the best alternative to a traditional gym workout. Weight lifting is imperative for a healthy life, especially for guys/men unless they have significant health concerns. The gym serves as an ideal environment for workouts. Weight lifting helps blood and hormonal circulations in the body, increases muscle strength, and gives energy to the body. 1-2 hrs workout, at least 3-4 times a week should be the aim for all adults.
Both men and women need to burn calories every day, through movement or working or by exercise. We need to figure it out according to our busy daily routine and access facilities. Forget about how many minutes of activity you need; do everything you can to fit more steps into your day. Regardless of how you achieve it, engaging in physical activity can alleviate stress, burn calories, and improve self-esteem.
Follow a balanced diet
A healthy diet involves consuming a diverse range of nutritious foods in appropriate portions to support overall health and fulfill daily nutritional requirements. The aim should be include 4-5 servings of fruits and vegetables each day, prioritizing colorful vegetables and fruits regardless their cost. It is important to consume vegetables raw or lightly cooked, as overcooking, frying, or using excessive spices can diminish their beneficial properties and nutrient content. Incorporating ingredients like ginger, turmeric, lemon, garlic, onion, coriander, and parsley into salads or vegetable dishes can enhance their nutritional value. When it comes to fruits, those that are green, sour, or less sweet tend to have higher vitamin content, including Vitamin C, compared to overripe, sweeter varieties, which are higher in fructose.
Major meals, including breakfast, should be rich in protein and fiber, sourced from either animal or plant origins. Affordable plant-based proteins, such as oats, are excellent sources of both protein and fiber. Protein is essential for building and repairing the body, remains in the stomach longer, and helps regulate blood sugar levels.
It is advisable to maintain a gap of at least 5-6 hours between meals to allow the stomach to empty and support the body's natural cleansing processes. Frequent eating can lead to increased insulin resistance, so intermittent fasting can be beneficial for detoxifying the body. Avoid eating late in the evening (after 8 PM) to give your body and digestive system time to rest. Additionally, taking a walk or engaging in light activity after meals can aid digestion, and it is best not to lie down immediately after eating. Focus on including more protein in each meal rather than large amounts of carbohydrates, as protein help you to feel full for longer.
Stay Stress free
Listening to soft background music during your leisure time or before bed (avoiding pop, jazz, or loud music) can promote relaxation and reduce stress. Gentle melodies can help you unwind and escape the pressures of daily life. Additionally, playing light music during meals can enhance your dining experience. It's important to enjoy your food—not just to satisfy hunger, but to nourish your spirit. Take your time with each bite, chew thoroughly, and truly appreciate the flavors. Be grateful and make the most of your mealtime.
Read regularly
Make it a habit to read books for at least a few pages every day. Rather than spending time watching television or scrolling through social media on your phone, choose to read instead. Engaging with books can alleviate digital stress, provide a mental break, disconnect you from social networks, and ultimately expand your knowledge significantly. Staying connected to nature brings peace to our minds, helps us remain calm, and provides energy for our day...
Practice safe and meaningful relation
Participating in a meaningful relationship can have numerous benefits for both mental and physical health. Regular intimacy, like having sex 2-3 times a week with your legal partner, can help create a stress-free mindset. Engaging in safe and meaningful physical relation leads to release of significant amounts of Oxytocin and Endorphins, which can improve mood and foster feelings of closeness and connection with your partner.
Additionally, sex can serve as a form of physical exercise, helping to relieve tension in the body and improve overall relaxation. This physical release can lead to better sleep and a more focused approach to daily tasks, as a relaxed mind is often more productive and efficient. Moreover, maintaining a healthy sexual relationship can strengthen emotional bonds, improve communication, and foster a sense of partnership, all of which are essential for a fulfilling marriage.
Get adequate sleep
Sleep is crucial for maintaining both physical and mental health, acting as a recharge for the body. It is recommended to get 7-8 hours of quality sleep each night. Additionally, taking short naps during the day can enhance energy levels and improve focus. To promote better sleep, it is advisable to avoid electronic devices and screens at least one hour before bedtime.
Avoid smoking, limit sugar and salt consumption
Quitting smoking brings both immediate and long-term health advantages, such as better lung function, a lower risk of heart disease, and overall enhanced well-being. It's also advisable to reduce your intake of white sugar and sugary beverages, including soda. High sugar consumption can result in various health issues, such as obesity, type 2 diabetes, and dental problems. It's important to manage sugar cravings and consider alternatives to desserts after meals. Additionally, limiting salt in your diet can help maintain healthy blood pressure and boost overall cardiovascular health. Excessive salt intake is linked to higher blood pressure and can increase the risk of various cardiovascular diseases, including hypertension and stroke.
In conclusion, adopting a healthy lifestyle is essential for overall well-being and longevity. It encompasses a balanced diet, regular physical activity, adequate sleep, and effective stress management. By making conscious choices and prioritizing health, individuals can enhance their quality of life, reduce the risk of chronic diseases, and improve mental health. Embracing these habits not only benefits personal health but also contributes to a more vibrant and productive community. Remember, small, consistent changes can lead to significant improvements over time.