6 simple ways for a healthy lifestyle

Category: Maintain Weight

“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted”-Denis Waitley

Everybody wants to be healthy but does not want to spend a lot of time achieving the goal. In this millennial world, we spend most of our free time on the OTT platform to binge-watch the great series released or catch up on celebrity lives on social media. The great reels made on Instagram also require a lot of time and effort. Now, let me tell you, we love doing this and if someone asks us to spare time out of this for health, we may think twice. But if you can follow a few tips which can improve your lifestyle without leaving the great stuff you enjoy, then would you like to try!!!!

Let’s go through the 6 simple ways for living a healthy lifestyle

  1. Mindful eating
    It has little to do with calorie counting. Mindful eating is where we pay attention to the food we eat and enjoy the process.
    – Taking 10 minutes of the time to eat food without watching TV.
    – Serving the right portion of food
    – Moving the food around your tongue for a few moments till you get the taste
    – Chewing the food well before swallowing
    – Sitting down while you eat
    – Stop eating when you are 80% full
  2. Eating healthy
    Now that we know how to eat mindfully, eating healthy becomes easy.
    – Keeping the food plate with ½ the plate with fruits and vegetables, 1/4th plate with whole grains, and 1/4th plate with protein-rich foods.
    – Adding whole fruits instead of fruit juice, whole grains like millets, whole wheat, and brown rice instead of refined and polished grains which are white.
    – Adding protein-rich foods like pulses, nuts, eggs, chicken, or meat in every meal
    – Using a variety of oils in cooking so that you get a healthy combination of fatty acids
    How to also add our favorite unhealthy foods.
    – Having portion control by choosing smaller serving plates
    – Picking up thin-crust whole wheat-based pizza base, having multigrain bread for the burger, and not adding extra cheese on your pizza or burger.
    – Sharing the pizza with friends rather than eating alone.
  3. Physical activity
    Taking time out for exercise is very difficult but can add these few activities which improve muscle tone and breathing
    – Climbing the stairs instead of waiting for the lift
    – Walking while talking on the phone or listening to music
    – Washing the car, yourself
    – Take your pet for a walk
    – Walking to get your milk & newspapers
    – We forget that having sex with our partner is a strenuous and enjoyable activity which we won’t mind doing to keep ourselves healthy
  4. Reduce stress & anxiety
    Work pressure and stress are always there which is sometimes good to be competitive in your workplace. But the stress that remains with you for a long time is something you need to relieve. These few activities may help reduce the anxiety
    – Mindful breathing and meditation
    – Sharing your emotions with your loved one without apprehension
    – If sharing is difficult, then maintaining a journal and jotting down all negative feelings
    – Listening to soothing music
    – Going on a road trip with your friends
    – Spending quality time with your partner
  5. Good sleep
    Sleeping activity keeps our mind and body at ease. A good seven hours of undisturbed sleep will keep you energetic throughout the day. A recent study has shown that people who slept for less than 7 hours had a 41% higher risk of obesity. The following tips will help you to have a great sleep:
    – Avoid getting the mobile to your bed
    – Don’t consume caffeine late at night
    – Eat light dinner
    – Limit daytime naps
    – Chamomile tea is soothing and helps in great sleep
  6. Limit alcohol and smoking
    Let me tell you one thing if you are not an alcohol drinker, let’s not start seeing this tip. Consumption of alcohol is, detrimental to health. Smoking can increase the risk of heart disease, lung cancer and stroke. However, limiting the consumption is better than consuming without control to save your liver, lungs and heart. Although moderate drinking also does not reduce the risk of certain cancers such as esophageal cancer. Overtime quitting the consumption of alcohol and smoking and following a healthy lifestyle can prolong your age with better quality of lifeLastly, it is in our hands how we want to lead our time towards great health and make our life more meaningful to ourselves and be an inspiration for our loved ones. You can follow the tips and make changes as per what SUITS you best, but ultimately CHANGE IS THE BEDROCK OF GOOD HEALTH

Good Nutrition

Clinical Nutritionist and Certified Diabetes Educator

Nidhi Makharia Agarwal is a qualified nutritionist and dietitian, as well as a certified Diabetes educator, with 12+ years of experience in the field of nutrition. She has worked in various nutraceutical companies and also as a nutrition writer and practicing nutritionist. Nidhi started her training as an intern with the Tata Memorial Cancer Hospital and the Wadia Children Hospital in Mumbai. She has worked with a leading Indian nutraceutical company for 8 years. Currently, Nidhi has her own venture; The Aahar Clinic for healthy living, which she founded in 2018. She has also lent her expertise as a nutrition counsellor to a diabetes project co-initiated by the Brihanmumbai Municipal Corporation and Indian Dietetic Association. Additionally, she works with food and nutrition start-ups as a nutrition consultant. Nidhi holds a Master’s degree in clinical nutrition and dietetics. She is also a certified diabetes educator. Nidhi is based in Mumbai.