BY MS. ASHWINI ISHTE : 5 min read
Physical and mental health are interconnected. We are too concerned about physical injuries, but we take mental health for granted, especially in India.
We can repair physical injuries, which is the most beautiful thing in life. Doctors, hospitals, physiotherapy, rest, and whatever else we require are all prioritized for physical injuries. But what about psychological trauma, heartbreak, and the agony of losing a loved one?
These are the deeply rooted scars that we are not aware of. Sometimes people stand in front of you, and we don’t realize how much suffering they are in. They need help, and asking for help takes a lot of courage.
Disease means dis-ease. “You are not at ease” and the biggest reason behind it is your unhealthy lifestyle. Lifestyle has the biggest impact on your health. Food, exercise, and a sufficient amount of sleep all contribute to a healthy lifestyle.
When we add healthy habits to our daily routine, our lives start to transform. Even small changes can have a tremendous impact on our lives.
Here’s all you should know about your health.
Food, exercise, and sleep are the most important pillars of a healthy lifestyle. Bear with me, because I am going to show you how?
A) Food:
Food is medicine. “You are, what you eat.” Basically, what we consume affects our health in one way or the other. There are no hard and fast rules when it comes to diets.
![Food](https://wisdomhunting.com/wp-content/uploads/2022/07/food1-1024x652.jpg)
The most contentious topic between vegetarian and non-vegetarian people is, which food is better for living a healthy life. Vegans argue that a plant-based diet is healthy, whereas non-vegetarians argue that animal-based food is healthier. Every aspect of life has both positive and negative aspects.
Discover your own unique health advantages based on your body’s requirements and lifestyle. If you get more benefits from plants, go for a vegetarian diet; if you don’t get benefits, go for animal-based food. It’s all your choice.
1. Morning Refreshment Drinks:
Your day will be wonderful when your morning is good. Morning refreshment drinks hydrate your body. Empty stomach morning refreshment drinks work well.
Take hot lemon water, which helps you to remove toxins, enhance digestion, and maintain glowing skin due to its antioxidant property.
![Morning Refreshment Drinks](https://wisdomhunting.com/wp-content/uploads/2022/07/2-1024x652.jpg)
The most effective ayurvedic tea for improving digestion is cumin, funnel, and coriander tea, which helps in detoxification and also boosts your digestion power. Each of cumin, funnel, and coriander has unique healing properties, and when combined, they are more potent for overall health because they balance the three doshas of the human body.
Mint tea is effective, especially for cough-causing people, and also helps in releasing digestive gas from the body. It cools digestive heat, improves memory, and loses body weight.
2.Green Vegetables:
Avoid the consumption of junk food and include green vegetables in your diet. Non-vegetarian food contains a high amount of protein. For, vegetarian people, you can fulfil protein requirements with lentils, mung beans, milk, green peas, and soya.
![Green Vegetables](https://wisdomhunting.com/wp-content/uploads/2022/07/Untitled-design-5-1024x652.jpg)
Green leafy vegetables such as spinach, broccoli, spring onion, coriander leaves, and spirulina are high in nutrients, minerals, vitamins, and fiber.
3.Dry fruits:
Dry fruits such as almonds, walnuts, raisins, dates, and cashews are better for boosting the brain’s energy. It is also effective for heart health. Dates are good for hemoglobin.
![Dry fruits](https://wisdomhunting.com/wp-content/uploads/2022/07/Untitled-design-6-1024x652.jpg)
Soaked dry fruits are healthier because it enhances their nutritional value after soaking in water or milk.
4.Fruits:
There’s a saying that goes, “An apple a day keeps the doctor away.” Fruits are high in fiber and good for your health. Eat an apple a day, which is better for overall health issues, a banana for balancing serotonin levels, which reduces your stress level; and pomegranates for boosting immunity levels is beneficial.
![Fruits](https://wisdomhunting.com/wp-content/uploads/2022/07/Untitled-design-14-1024x652.jpg)
Consumption of seasonal fruits is far better for health. Understand your body’s requirements and consume fruits every day.
5.Grains:
Grains are also important in our diet and these are a rich source of fiber as well as B vitamins, which help in maintaining blood sugar levels in our body. Prefer Jowar roti more than wheat roti because wheat roti takes more time for digestion than jowar roti.
![Grains](https://wisdomhunting.com/wp-content/uploads/2022/07/Untitled-design-15-1024x652.jpg)
Bajra is a gluten free grain, and it’s good for diabetics and heart patients. It’s a rich source of fiber.
Ragi roti is good for anemia. It enhances hemoglobin levels. It contains vitamin B1 and is healthy for pregnant women.
6.Food containing sugar:
Everything in excess is harmful, and sugar is not making any positive difference in terms of health. Sugar is a sweet poison. It has more negative effects on both the body and the mind.
![Food containing sugar:](https://wisdomhunting.com/wp-content/uploads/2022/07/Untitled-design-16-1024x652.jpg)
It’s completely devoid of nutrients and causes heart diseases, weight gain, and diabetes. To improve your health, gradually reduce your excess sugar intake.
7.Water:
Our body contains 70–75% water, which helps in functioning organs properly. Drinking a sufficient amount of water provides oxygen and hydrates your body cells. Water should be consumed one hour before or after a meal to avoid diluting digestive juices and disrupting the digestive process.
If you can’t follow any diet, the last and most effective technique is to chew your food 32 times to lose weight. Chewing is an essential part of digestion.
![Water](https://wisdomhunting.com/wp-content/uploads/2022/07/Untitled-design-17-1024x652.jpg)
And everything you would follow only when you give priority to your heath more than anything else. Give priority to yourself and your health, because without it, you are nothing.
B) Exercise:
Everyone will tell you how important exercise is, but no one can tell you where to begin or how to stay motivated to do it. There’s a lot more confusion around, but no worries, I will make it as simple as possible for you.
![Exercise](https://wisdomhunting.com/wp-content/uploads/2022/07/yoga-1024x652.jpg)
As a beginner, you can start simply with warm up and stretching exercises, which will activate your muscles and enhance flexibility. Next, move on to sun salutation, which helps you improve blood circulation, melt excess fat in your body, and stay active the whole day.
Once you become an expert in those physical activities, try different asanas. For instance, the wheel pose, mountain pose, plow pose, shoulder stand pose, and so on, but little by little.
However, to keep yourself motivated all the time, you can join a community or group of people who would love to perform exercises but, for some reason, they aren’t doing it. Stay together, motivate each other to wake up in the morning and do exercise.
Commit yourself daily, at least for 15 minutes, say yourself that anyhow I must have to do exercises. Plan short term goals. Gradually enhance your timing.
Let’s say an example, Today if you did 5 minutes of stretching exercises, the next day do it for 10 minutes more. That’s how you can start. Once you practice it for at least 21 days, it will become your subconscious habit. This is all about physical strength, but what about mental health?
![Prayers](https://wisdomhunting.com/wp-content/uploads/2022/08/Untitled-design-10-1024x652.jpg)
For mental health reasons, start doing breathing exercises, meditation, prayers or listening to music for peace of mind.
The definition of meditation varies from person to person according to their experiences or results, but for me, I observe my cluttering thoughts, hang with them, and witness them as a thought, not get entangled in them. This is how I perform meditation.
There are many more meditation techniques available, such as Vipassana, Transcendental, loving-kindness, mindfulness, mantra meditation, etc. Choose any one which is best suited for you.
Mantra meditation, which provides you with mental strength and helps you connect with your eternal self.
C) Sleep:
Who doesn’t love sleeping all the time? Everyone loves it, but due to excess workload, we deprioritize it and, in the long run, it becomes the cause of major health issues such as hypertension, neurological disorders like Alzheimer’s disease or Parkinson’s disease, and heart diseases.
![Sleep](https://wisdomhunting.com/wp-content/uploads/2022/07/sleep-1024x652.jpg)
Sleep is a biological process. Although you are unconscious during sleep, your brain and bodily functions are still operating, and when you don’t get enough good sleep, it affects your health.
According to science, it takes at least 90 minutes to fall asleep, so before going to bed, keep your cell phones or other gadgets away from your eyes. Figure out if you are a night person or a day person and take at least 8 hours of sleep.
You can take a power nap for 15 to 20 minutes during work. It increases your productivity and reduces stress. Taking power naps in the middle of your break time will boost your energy and make you feel good.
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