Healthy way of living

 

 

One wise man wrote : Have breakfast like a king, lunch like an ordinary person and dinner like a beggar….

Sounds philosophical, but it does make sense, as far as health is concerned. But in today’s hustle bustle and in the rapid pace of life, the urbanites just do the opposite. It’s a quick breakfast, skipping lunch or hogging junk food and then settle down with a heavy dinner. And in this entire process, the principles of good health and balance diet go for a toss. Bodies, expected to be treated as temples, start degenerating.People do realise the consequences of an unhealthy life style. Yet they carry on, knowing fully well that the body someday shall have to face the consequences.

Commonly good health is considered to be absence of diseases or their symptoms. As long as the body performs the essential functions, it is considered to be healthy. So what, if people are obese, overweight, lack energy, suffer from anxiety or insomnia. Since these symptoms are not life threatening they are not generally considered as ailments.

Let's begin with smoking. According to WHO statistics, globally, of the 1.1 billion smokers, one-third of them are below 16 years of age. A London based online site, Baxter Bulletin recently wrote on the deaths of infants due to smoking. It stated: “ New research from England has shown that Sudden Infant Death Syndrome (SIDS) may have an even greater link to parental smoking than previously thought.” Quoting a report published in a journal, Early Human Development, the online site states: “Nine out of 10 mothers, whose babies died from SIDS, smoked during pregnancy.” National Wage Board for the Print Media Chairman, Justice K. Narayan Kurup speaking at a press conference at Palakkad went on record saying: “tobacco and its poisonous fumes are more dangerous than diseases like AIDS and cancer…” As for statistics, tobacco kills one million people annually in India alone. Tobacco is “also the root cause of three dozen diseases in human beings including oral cancer,” Justice Kurup had pointed out. The statutory warning virtually staring at your face: “Smoking is injurious to health” is completely ignored by millions. As for the WHO report, “Professionals smoke because they feel it helps them to ease their tension.” Then there are those, who kicked the habit. Here is a poem on “No Smoking” by Shane Ward: “At last I quit the coffin nails, those dreaded cancer sticks, I yield to them no longer, I shall not require a fix….”

In today’s world stress has rapidly spread its lethal shadow. Some call it "stress in the executive lifestyle". Preeti (name changed) was only 29 years old when she discovered that she had Hypo-Thyroid. She was told that the disease struck her following stress and a sedentary life style. Preeti had never paid attention to her health and food habits. She often skipped breakfast and survived on junk food. Today she is on life-long medication. A stroll amidst the green or round the block can be invigorating. As per the experts, “morning walk is considered to be one of the best form of exercises. It increases one’s metabolism and blood circulation and lowers blood sugar levels.” The morning walks are also the best kind of exercises to de-stress oneself.

Rajvir Rastogi was a quadriplegic. He was paralysed from neck down. Since his larynx was damaged, Rastogi could barely whisper. He was completely dependent on his attendants. Doctors told him that due to the severity of the spinal cord injury there would not be any movement or sensation below the neck. There was more to come. Rastogi was given only five years to live. Before the tragedy struck (owing to an accident), Rastogi used to practice yoga every morning. Immobile and bedridden, Rastogi decided to call for his yoga teacher. Rastogi wanted the teacher to perform yoga as he lay still on the bed. He watched the movements and performed them in his mind. He practised breathing exercises while listening to the meditation tapes. Nearly eight weeks since he was bedridden, he felt that he was getting some movement back on the left side of his body. After a few months, Rastogi was put on a wheel chair. Today gradually he is being able to get some movement back.As someone said, "for me yoga is not a workout-its about working on yourself." There are teachers, coaches, and motivational speakers who preach the power of positive thinking. For the experts, postive thinking is all about, "eliminating negative thinking, boosting one’s creativity, eliminating stress, bringing back inner peace and one’s self esteem.”

In this hectic lifestyle, skipping breakfast has become a ritual. “Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn’t true. The body expects to be refuelled a few times a day, starting with a healthy breakfast. People who eat breakfast are more likely to maintain a healthy weight. “ says Dr Shikha Sharma, a nutritionist. In Hyderabad, Dr Mantena Satyanarayana Raju, who propounds Naturopathy as part of living, advises human beings to live with nature harmoniously since it's good for one’s health. For him, a proper food habit is also equally important for a healthy life style.

Film producer, actor K Nagababu, younger brother of mega Star Chiranjeevi, shares his own experience with TSI. “Following my obesity, I had become a laughing stock and a butt of ridicule among my friends. I made futile attempts to reduce my weight. It was then Dr Mantena’s Natural Life Style and especially the salt-free food, he generally advocates, brought an incredible change in my life,” he said. Besides losing 40kg, Babu also got rid of his blood pressure, dullness and arthiritis. DO’S & DON’T’S FOR HEALTHY LIVING

Breakfast:

Eating a healthy breakfast is the best way to start your day. You feel better throughout the day.

Sugar allowed:

A healthy individual can go for 50 gms. of sugar in their diet everyday. However, remember the hidden sources of sugar, like in soups and sauces.

Avoid overeating:

Have small meals at a regular intervals, which should include proteins and small amount of fat. Avoid skipping meals and try to reduce caffeine intake

For those who cannot avoid alcohol:

Before consuming alcohol, take lots of salads with hung curd dressings , have tandoori or roasted snacks while having drinks, take double the quantity of water after each drink. Next morning take lime water as it cleanses the body, try to consume 20-30 ml of drink at a time

Eating out options:

Take wheat preparations like whole-wheat pastas, whole-wheat bread sandwiches. Tandoori or tawa rotis, take roasted and grilled preparations, take lot of salads and clear soup , fish tikka and chicken tikka are good options for non-vegetarians .

Water:

On an average a person should drink 2-3 litres of water everyday. Water is important as it serves as lubricant, regulates body temperature and helps eliminate toxins from the body.

It also regulates metabolism. It is harmful to take less water as it can lead to dehydration, dizziness, loss of appetite, constipation, low blood pressure and slowing down of metabolism. DIET CHART FOR HEALTHY LIVING

For the lazy bones

The food options can be:

Egg whites

Muesli with milk

Dhokla

Sprouts steamed

Various salads

Whole wheat sandwiches

For housewives who don’t get time to exercise

For housewives who have no time to exercise should go for herbal tea with roasted wheat or roasted kalachana or puffed rice with onion tomato and cucumber in it. With tea rather than having pakoras or other fried stuff they should have sprouts and porridge or sandwiches. Also, they should opt for more of green leafy vegetables and salads and should try to include more of fibre, They should avoid refined carbohydrates like white breads, polished rice, potatoes, pasta. Instead the intake should be brown bread, brown rice. Dinners should be kept early before 7:30 p.m.

Diet for school going kids

There should be plenty of variety and colour in the children’s diet so that they should not get bored of food. Variety of vegetable sandwiches with hung curd instead of mayonnaise. Brown bread should be preferred in place of white ones. They should be given whole-wheat pasta, brown rice and whole-wheat pizza.

for those who exercise and have normal working hours

Have smaller quantity of food 3-5 times a day. Eat nutrient rich foods such as whole grains, fruits and vegetables. Go for herbal teas which include jasmine tea, ginger tulsi tea early morning since they are rich in anti-oxidants Prepare healthy snacks like roasted wheat or roasted kalachana and digestive biscuits with tea. Have light and early dinners and try and include more of stuffed rotis. Avoid fried and oily food.

Diet to remain stress free

Juices of cabbage , carrot , with a little beetroot ginger and spinach improve the memory and improves complexion

Eating fruits is more beneficial than drinking fruit juice

Whole grains like dalia

(with vegetables ) unpolished rice poha , boiled black chana chat are good for health

Herbs like brahmi , aswagandha and shankpushpi have been known to enhance the functioning of the neurons

Products like maida, sooji, sugar, excess salt, soft drinks, alcohol, fried foods ultimately damage the body, therefore, it is very important to slowly cut down on such foods not only for adults, but also for children.

For elderly people

Easy to cook yet nutritious like dalia with milk or veg dalia

Easily digestible food like khichri, dalia with vegetables (gourd/carrot/broccoli/spinach/beans)

Have fresh fruits and vegetables rich in antioxidants like orange/papaya/pomagranate/carrot/capsicum/bell peppers

Include veg juices like gourd juice / spinach juice /bitter gourd juice /carrot, amla juice which will boost immunity levels.

Some kitchen herbs can be included like garlic/ginger/licorice/onions/tulsi/bitter gourd/black pepper help in digestion.