Do you find yourself constantly tired, breathless, or unable to cope with sudden physical activity?

Do you feel stressed, depressed, or isolated?

If YES is the answer for any of the questions. It is because you are not taking care of yourself.

You are ignoring your health.

As per the national health survey, 19% of men while 21% of the female is overweight.

And around 33% of urban and 25% rural Indians are hypertensive, i.e., BP above 140/90 mm hg,which is alarming.

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1. MAKE BALANCED FOOD CHOICE
Our body needs more than 40 different nutrients. You should include a variety of fresh fruits, vegetables, nuts, whole grains, a lean protein found in beans, low-fat dairy foods. And fish is a good option if you are a non-vegetarian in your meal. Eating the same food every day doesn’t give the required nutrients to the body.
Hence, it is important to have a balanced diet that will provide multiple nutrients required for
your body.


2. EAT PLENTIFUL FRUITS AND VEGETABLES
Fruits and Vegetables are a good source of vitamins, minerals, and fiber required by our body. We should include at least 4-5 servings daily. Include a glass of juice in the morning, one portion of fruit during snack time, and the remaining portion like vegetables can be taken during lunch and dinner.


3. EAT REGULARLY BUT CONTROL YOUR PORTIONS
Eat regularly and in the right amount. You should never starve yourself. Skipping a meal will lead to out-of-control hunger. And this will further result in binge eating or overeating of food. Eating in-between the meals will help you to control your hunger.

So what can you do? - always carry unsalted nuts, fruits, yogurt, dry fruits as snack items with you, which can be consumed on the go.
It is also important to pay attention to the quantity you eat. Eating the right amount will help you enjoy your food without any health compromise.


4. DRINK PLENTY OF FLUIDS
Drinking plenty of fluids keeps your body hydrated. An adult requires 1.5 liters or 8 glasses or more fluid a day. Water is the best source for having fluids, but you can also include fruit juices, milk, tea, etc.


5. REDUCE YOUR SALT AND SUGAR INTAKE
You should avoid a high intake of both salt and sugar. Excess of salt can result in high blood pressure, increasing the risk of cardiovascular disease.
What should you do to reduce your salt intake?

  • Use low sodium salt
  • Do not keep salt at the dining table
  • Do not add salt after the food is cooked
  • Do not add salt before tasting the food.
  • While a diet rich in sugar can provide instant energy but should be consumed in moderation, use natural products such as sweeteners like dates and fresh fruits such as mango, watermelon, musk melon, orange, etc.

 

6. MAINTAIN A HEALTHY BODY WEIGHT
You should maintain the right weight to remain healthy. It decreases the risk of diseases like diabetes, heart disease, cancer, PCOD in females, etc. Every individual weight depends on multiple factors like gender, height, age, and genes. You need to consume calories as per your weight.


7. GET ON THE MOVE, MAKE IT A HABIT
This means you should do some physical activity daily. Physical activities will help you burn that extra calorie; it is good for your heart and circulatory system.
You should do 150 minutes of moderate physical activity every week to maintain a healthy lifestyle. Some tips which you should do -

  • Use the stairs instead of lifts/elevator (where ever possible)
  • Go for a walk during lunch breaks
  • Walk while you are on the mobile phones (on a vehicle-free road)

 

8. REPLACE SATURATED WITH UNSATURATED FAT in your diet
Fats are important for your good health and proper functioning of the body. But excess of anything is not good for your body. You should limit your consumption of saturated fats.

  • 1. Reduce your intake of trans fats food like cookies, pies, bakery products, fried fast food
  • 2. You can Boil, Steam, or Bake the food instead of frying.

 

9. MAKE THE CHANGS GRADUALLY
You should always start slow. Make small changes instead of a major ones. Small changes which can be done –

  • Reduce the portion of your favorite food, rich in fats, then not consuming at all.
  • Include some physical activity in your routine. Start with 10 mins every day and gradually increase to 30 mins.
  • Add a small portion of fruits/vegetables to your diet.


So, what are you waiting for? Bring these small changes into your routine to lead a healthy lifestyle.
If you have any queries, you can visit our hospital and meet the expert/dietician.
To book an appointment, visit www.felixhospital.com, or you can call 7835999444

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