By: G. P. Sinha, Consulting Editor-ICN Group
LUCKNOW: No matter what age, you can take steps now towards better health which will lead you a healthy life and feeling great. Even small changes can make a big difference to how you feel
The four biggest changes you can make to lead a healthier, happier and longer life are:
- Eating healthy foods
- Be physically active everyday
- Quit smoking
- Limit alcohol.
Diet & Eating Habit
Eat At least three meals (breakfast, lunch, and dinner) & four Snacks a day , it is important to remember that dinner does not have to be the largest meal. The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
Choose lean meats, poultry, fish, beans/Sprouts, Egg- White. Choose foods that are low in saturated fats, trans-fats, cholesterol, salt (sodium), and added sugars; look at the labels & ingredients of a packaged Food. Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
Snacks are OKAY in moderation and should consist of items like fruit, whole grains, or Sprouts to satisfy hunger and not cause excessive weight gain.
Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
Avoid eating a large meal before sleeping to decrease gastro-oesophageal reflux and weight gain. If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
Physical activity and exercise
Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly.
Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.
Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.
Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health. Regular exercise can help control weight gain and in some people cause loss of fat.
Thirty minutes of modest exercise (walking is OK) at least three to five days a week is recommended, but the greatest health benefits come from exercising most days of the week
