Tips for a Healthy Lifestyle : September Episode 2

Tips for a Healthy Lifestyle


Nutrition

Eat more fruits and vegetables:

  • The best "diet" is one where you get to eat more food, not less.
  • If you eat more fruits and vegetables, you will not feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness.
  • Snacking can be a good thing as long as you choose smart snacks.

Exercise

Gear up for the Marathon:

  • You should train from 3 - 5 days a week with sufficient rest days in between.
  • You should train for not less than 3 - 6 months for a marathon.
  • Eat appropriately, hydrate sufficiently, and sleep for 7 - 9 hours daily during training.
  • Never run when sick or fatigued & don't be afraid to take rest breaks of a day or so as required.

Stress Management

Avoid Daytime Drowsiness:

  • Falling asleep during meetings or while driving, etc. is known as Hypersomnia. To avoid this
  • Sleep 8 hours daily.
  • Get to sleep and get up at fixed times daily.
  • Eat meals at least 3-4 hours before sleeping.
  • Exercise every day for 30 minutes.
  • Avoid late afternoon naps.
  • Avoid coffee, alcohol, and TV before bed.
  • If drowsiness continues, see your doctor.

Avoid Addictions

Prescribed Drugs & Nutrition Depletion:

  • Most prescribed drugs deplete your body of healthy micro nutrients (minerals, vitamins & antioxidants) that come from the food we eat.
  • Check with your physician for supplementary nutritional therapy when taking medications including, laxatives, antibiotics, cholesterol lowering drugs, steroids, (NSAIDS) antacids, oral contraceptives, sedatives, estrogen replacement, anti-depressants, amphetamines, diuretics, HBP medication, statins, etc (This list is not exhaustive).

Medical

Increase your metabolism:

  • Build muscle, since muscles burn energy.
  • Aerobic exercises (walking, jogging, cycling, swimming, etc.) increases heart rate & metabolism.
  • Drink water, at least a litre or two daily, to increase metabolism.
  • 6 small meals are better than 3 big meals for increasing metabolism.
  • Spicy meals rev up metabolism.
  • Protein foods (meat) increases metabolism more than carbohydrate foods.
  • Coffee & green tea (of 3 – 4 cups a day) increase metabolism.
  • Avoid low calorie diets & crash diets. This lower metabolism.

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Sep 13, 2020