What are 5 Easy Ways to Stay Healthy Every Day?

What are 5 easy ways to stay healthy every day?

1. Sleep:

Ideally speaking, one should aim to sleep between 7–8 hours each night.

Follow the adage, ‘Early to bed and early to rise.’ Ideally, sleep before 10p.m.

Wake up without an alarm clock.

Sleep in a dark room and do what you gotta do to deal with the mosquitos.

Avoid watching any screens 1 hour before sleep.

Take a light dinner at least 2 hours before you sleep. Also, have a post-dinner walk.

2. Diet:

Avoid sugar, too much salt, maida, junk, and processed foods as much as you can.

Don't keep Swiggy or Zomato on your phone.

Avoid drinking Tea (Simple Carbs) first thing in the morning and go for fruits. (Complex Carbs)

Try to eat in a fixed window and keep your stomach in a fasted state for at least 12–14 hours. Ex: Say you finished your dinner by 7 p.m. and your breakfast timing is 9:00a.m. tomorrow, then your stomach is empty for 14 hours.

Any cooked food should be eaten within 2 hours.

Chew your food slowly. Ideally, the number is 32!

Don't use your phone while eating.

3. Water:

Consume 1–2 glasses of lukewarm water first thing in the morning after waking up.

Drink water in a copper jug ideally kept at a wooden surface overnight.

Always sit while drinking.

Drink water sip by sip and don't gulp it in one go.

Avoid drinking water before a meal and keep a gap of at least 40 minutes.

Avoid drinking water after a meal and keep a gap of at least 60 minutes.

Avoid drinking water in between meals.

Avoid drinking cold or refrigerated water at all costs. In the summer, you can use a Matka. (Earthern Pot)

Minimise your liquid intake after 6 p.m. as it can disrupt your sleep through frequent bathroom visits.

Drink a total of 2–3 litres of water in a day.

4. Exercise:

Every day, at least 30 minutes of exercise is a must.

Become Usain Bolt or Michael Phelps. I don't care; just be physically active!

Keep moving around, and don't sit in a single place for too long.

Either purchase a Smartwatch or install a Pedometer app to track your steps. Aim to hit a minimum of 7k steps in a day.

5. Mental Health:

Avoid taking stress.

Master the art of breath control. Take deeper breaths to calm your mind.

Practice mindfulness.

Find reasons to be happy.

Nourish your soul by imbibing empathy, forgiveness, and letting go.