Health and fitness mantra for Entrepreneurs in 2009Dr. Shradha Gupta, M.B.B.S.
Year after year we make
resolutions to exercise regularly, eat healthy, quit bad habits and follow a
healthy lifestyle. As the year progresses our resolutions take a backseat. But
we forget that such small changes in our lifestyle can help us in the long run.
Following these small rules can decrease the risk of heart disease by 80%, risk
of diabetes by 90% and cancer by 50%.
So I would recommend you to
kindly read it and put an effort to incorporate it in your life.
RULE 1: Start your day with a healthy breakfast
Most of us busy people forget to
have the first meal of the day i.e. BREAKFAST as it is self explanatory, as a
word it means to break the fast you have been overnight on. Contrary to the
thought that skipping a meal will help you loose weight, instead it sends
signals to the body to use less calories. So the aim of burning more calories
to loose weight is not achieved.
RULE 2: Drink plenty of water
Whenever thirsty reach for a
glass of pure and hygienic drinking water. Water is truly essential for living.
Aerated drinks, tea, coffee and most other exciting options acts as diuretic
i.e. it pushes fluid out of ones body rather than hydrating it. One should
drink 8-10 glasses of water everyday to flush out the toxins produced in the
RULE 3: Eat
Good nutrition is one which enables us to grow well and
enjoy good health. We should follow a basic rule while planning our meals.
Carbohydrates should form 65-80% of the diet, fats should be 10-30% and
proteins should be 7-15%. Vitamins and minerals included. Each component has a
specific role in the body.
Include fruits and fibre in your diet as a high fibre diet
helps to reduce cholesterol, decreases the absorption of fats and protects
RULE 4: Incorporate
milk, its product and other sources of calcium
Calcium is required for healthy bones, teeth and other
functions in the body. A deficiency of calcium leads to brittle bones and
multiple fractures which are commonly seem in old females after menopause. So
it all the more important if you are a female to make reserves of calcium in
your body properly. Studies have proved that incorporating milk products help
you loose weight
RULE 5: Keep sugar
and caffeine to a minimum
A cup of tea is 70 Cal
and of coffee is 110 Cal. So
every time you help yourself with a cup remember you are adding these calories
to your daily intake. It's hard to believe, but decreasing sugar actually
increases people's energy, by minimizing the highs and lows that sweet foods
triggers and of course keeping a check on the calorie sheet.
RULE 6: Quit
smoking and other bad habits
There is nothing good about it. If you're having trouble
quitting, start smoking less today -- smoke only half a cigarette, and skip as
many of your usual smokes as you can -- and get help right away. Get some
guidance about why it is you smoke to figure out how best to stop doing it.
Smoking cessation groups can be extremely helpful and supportive, and
medications like a nicotine patch can help decrease the cravings.
RULE 7: Exercise
Incorporate exercise in your life in the form you like it.
Yoga, gym, walking, dancing, aerobics, outdoor sports are few options to be
named but the list is long. Regular exercise keeps your weight in check,
refreshes your mind, keeps infections away and is the best method to reduce the
stress. Hormones released after exercise uplifts your mood, improves your
immunity and reduces negative thoughts in your body.
RULE 8: Sleep for
A sound sleep is what you need the most after a tiring day.
A good sleep enhances your immune system, memory and decreases the chances of a
cardiovascular disease. It helps you to arrange your thoughts properly and
create a clear picture for you.
RULE 9: Be
Heath is a state of complete physical, mental and social
wellbeing. So a healthy life would be incomplete without a healthy mind. Be
positive and spread happiness.