Tips for a Healthy Lifestyle : June Episode 3

Tips for a Healthy Lifestyle


 

Nutrition

Energy & Mood Foods:

  • Whole grains.
  • Nuts (almonds, cashew, walnut).
  • Lean meats (fish, poultry).
  • Fish (salmon, tuna).
  • Leafy green vegetables.
  • Beans & legumes.
  • Fresh fruits.
  • Coffee/ Tea 3 - 4 cups.
  • Chocolate (dark preferred).
  • Light breakfast daily.
  • Small meals.
  • Water for hydration.
  • Daily exercise.
  • 8 hours sleep

Exercise

7 Effective Exercises:

  • Walk for 30 minutes, or, Walk and jog alternatively, 1 - 2 minutes each for 30 minutes;
  • Squats (10 a day)
  • Push-ups (10 a day)
  • Abdominal sit ups (10 a day)
  • Joint mobility exercises (10 each joint - Neck, shoulder, elbow, wrist, waist, hip, knee, ankles)
  • Deep breathing (10 a day)

Stress Management

Fight Afternoon Fatigue:

  • Most of us experience an energy slump post lunch.
  • The ways to overcome this are:
  • Avoid a diet of simple carbohydrates (rice, bread) during lunch. Replace this with proteins (chicken, fish) & salads. The mid-day break is a good time to do your exercises.
  • A half hour of walking, yoga, gym training is a good energy booster.
  • The best remedy of course is 8 hours sleep every night.

Avoid Addictions

Get Moving:

  • Physical activity can help reduce nicotine cravings and ease some withdrawal symptoms.
  • When there is an urge for a cigarette, put on your jogging shoes.
  • Mild exercise is helpful, try walking the dog, or pulling out weeds in the garden.
  • The extra calories burnt also ward off weight gain from quitting smoking.

Medical

Exercise is Medicine:

  • Research has found that moderate exercise of half an hour is as beneficial to people with cancer & heart ailments as is daily medication.
  • The recommendation is to take medicine as prescribed & to add exercise daily to double the health benefits.
  • The combination of exercise & medicine is beneficial to all medical ailments.

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Jun 16, 2020