Live a healthy life

A healthy mind resides in a healthy body… The saying is old, but it is completely true and will be. By the way, y following a healthy routine we can keep ourselves fit and fine. Below are the key features(some rules) we can add to our daily life routine.

Benefits of exercise:- We usually walk 40-50 steps in 1 minute in the walk, about 80 steps in a brisk walk, and about 160 steps in jogging. Do 30-45 minutes of cardio exercise including brisk walk, aerobics, swimming, cycling, jogging, etc. 4-5 days a week. Warm-up for 5-6 minutes before starting exercise and cool down for 5 minutes after finishing each round of exercise.

Benefits of exercise:- We usually walk 40-50 steps in 1 minute in the walk, about 80 steps in a brisk walk, and about 160 steps in jogging. Do 30-45 minutes of cardio exercise including brisk walk, aerobics, swimming, cycling, jogging, etc. 4-5 days a week. Warm-up for 5-6 minutes before starting exercise and cool down for 5 minutes after finishing each round of exercise.

Daily yoga:- Do yoga for half an hour daily. This includes asanas, meditation, deep breathing, and anulom-vilom. Waking up in the morning and taking deep breaths for 10-15 minutes increases the efficiency of the lungs by up to 70%. If we do yoga in an open place then this will help us more.
Do 10-10 minutes of meditation in the morning and evening. This increases the amount of oxygen in the body and also controls Blood Pressure. Meditation is the key feature of yoga.

The formula of 80’s:- 80’s formula stands for Keep the width of the stomach, heartbeat, bad cholesterol, empty stomach sugar, lower BP less than 80. Applaud 80 times a day and laugh at least 80 times. Do not eat more than 80 grams of salt in two weeks. It can increase blood pressure. BP patients should eat less salt. High sodium causes problems for BP patients.
80’s formula for exercise like Do 80 minutes of a brisk walk, 80 minutes of aerobics, and 80 minutes of stretching exercises in a week. If we do all three together then this will be better.
In the treadmill, the heart conditions must be fulfilled up to 80 percent. If the heart does not beat vigorously in exercise, then it is of no use to the heart.

Say no to (sugar, and trans-fat):- Trans-fats are extremely harmful to health. Trans fats are produced when the oil is heated repeatedly or the oil is heated too fast.
Although there is no direct connection of heart disease with saturated fats (ghee, butter, cheese, red meat, etc.), yet one should eat within the fat limit.
Refined carbohydrates (white sugar, white rice, and white flour) are far more harmful than fats. Try to remove them from your diet.
Use jaggery instead of sugar, brown rice instead of white rice.
Even if you are healthy, do not take more than 3-4 teaspoons of fat daily. It includes everything from Desi Ghee, Butter, and Refined Oil.

Rice formula in pain:- If you are troubled by back, leg, or back pain, then follow the formula of RICE, which is that Rest, Ice, Compression Elevation.
Rest: Rest. Do not move around a lot, nor stand for long, take a rest.
Ice: Place ice in a cloth or bag and apply it on the painful area for 10-10 minutes 4-5 times a day. This will help in pain.
Compression: Wear a crepe bandage, knee cap, or knee brace on the knee or waist. This will help us to keep the area warm and circulation of blood.
Elevation: While lying down, keep a pillow under the foot so that the knee is slightly elevated. During this, completely stop exercising and yoga and take a rest. Can use pain reliever balm or gel for a minute or two with a light hand at the impacted area.

Avoid heart-attack situations:- Do not take chest pain lightly. It may also be associated with heart disease.
Acidity and heart pain is similar and sometimes we take this lightly. Still, you can differentiate between the two.
There is severe pain in the middle of the chest, pain is felt moving towards the left side, there is a stone-like pressure on the chest, there is a lot of nervousness, restlessness, sweating if the pain increases instead of decreasing, then there is a possibility of a heart attack. While the pain of acidity is felt as a pricking sensation at a particular point.
If there is a possibility of a heart attack, immediately give 300mg of aspirin to the patient to chew or dissolve it in water and drink it.
This increases the chances of survival of the patient by 30 percent.
Heart patients can also take Sorbitrate instead of aspirin 300mg. Avoid these situations to occur and if occurs then never take this lightly.

Desk job precautions:- Those doing desk jobs should keep doing neck and knee exercises and stretching while sitting in the office. Keep moving your knees continuously. In 15-20 minutes while sitting, keep rotating the legs in circular motions and straighten them. Keep doing neck exercises in the same way.
Do eye exercises every 30 minutes. Take your eyes off the screen and look away. Then look nearby. Cover the eyes well with palms and open them after 30 seconds.
While working on the computer, sit in such a way that the waist remains straight. Hands should be supported by the handle of the chair. The maximum part of the Thai should be on the seat of the chair, but the knees should not be adjacent to its edge. For this, you have to sit with your back. Knees should be raised slightly.
The upper part of the computer screen on the desk should be at eye level. Going up or down can cause neck pain.

Healthy food for a healthy life:- Eat little by little 5-6 times a day. To keep the heart and liver fit, eat things that are rich in fiber, such as wheat, oats, etc. Cholesterol is reduced by the fiber of oatmeal, sprouts, oats, and pulses.
Eat green vegetables, sunflower seeds, flax seeds, etc. They contain folic acid, which helps in maintaining cholesterol levels.
Flaxseed, almond, beans, fish, and mustard oil are rich in omega-3, which is good for the heart.
Eat dry fruits daily.

Other Tips:-
Use ventilated and well-lit rooms.
Cover your mouth with a napkin every time you cough or sneeze.
Paracetamol is the safest medicine for any fever. It comes from brand names like Crocin, Calpol, etc. It is considered safe in any fever.
Do not take aspirin in dengue at all. There is a risk of bleeding by taking it in dengue.
In fever up to 100 degrees, no medicine is usually needed. If there is a fever up to 102 degrees and there are no dangerous symptoms, then the patient can be taken care of at home.
Prevention is the only cure for allergies. People with allergies should keep a handkerchief over their noses before leaving the house.
To strengthen the immune system of children, let them play in dusty soil, sun and rain. They help children fight diseases.
Be always happy to stay fit and fine.

Leave a Comment

Your email address will not be published. Required fields are marked *