How to Take Care of Yourself | Lesson 101

How to Take Care of Yourself | Lesson 101 

Seeking good health is the biggest challenge we are facing. Adopting technology has made us lethargic about our own health. We have taken our body and its energy for granted for many years but now it’s time to stop and rethink the concept from early people where “our body is a temple”. By seeing the current situation it’s time we change our old habits and routine and be fit not only for ourselves but for our family members too.

Why Is Health Important?

If you’re young and fall sick easily you have to start rethinking about your future. If you are fit, you can take care of your family members too. The thing I share might sound very common but we need to take it very seriously. Just stop reading this and take time to think about how often you’ve fallen sick in the past 5 years. You have to be sincere with your body and honest with your cure,

Let’s talk about your ideal schedule to cure yourself and your family for good health.

Though we are living in modern era and take care of our health by doing exercise and eating nutritious food full of vitamins and minerals. But we’ve started eating raw food as a part of a new trend. I am going to explain how to get the best version of your food, how to eat it, when to eat it and where to eat from. I am going to explore the ancient ideology where you get the healthiest idea of what to put in your belly. 

Let’s start your day.

1. Eat cooked food,

Why eat cooked food more? Because studies have shown that cooking vegetables increases the availability of antioxidants like beta-carotene and lutein. 

Another study found that cooking increases the antioxidant capacity and content of plant compounds found in carrots, broccoli and zucchini

Antioxidants are important because they protect the body from harmful molecules called free radicals. A diet rich in antioxidants is associated with a lower risk of chronic disease

Cooking Kills off Harmful Bacteria and Microorganisms

Most bacteria cannot survive at temperatures over 140°F. This means that cooking effectively kills bacteria and reduces the risk of food-borne illness.  

• Please eat fresh and homemade food always. (within 3 hours after making it)
• Avoid Packet foods that are made at the factory.
• Eat food, veggies, fruits which come directly from nature.
• Fresh food can transform into valuable nutrition in a short time.

2.       Start your day with yoga or normal Stretching exercise. 

Because we spend most of our time at work, with a mobile or a computer, we need to stretch our body and do yoga with breathing exercises so that we can recharge our body while making it flexible. This may decrease the risk of injury and serval joint pains. Make sure you do proper stretching, don’t force your body

3.      Have 2-3 glasses of water in the morning.

Water is too important. Hydrating is a cure itself from so many deceases. Luke warm water early in the morning can flush things stuck in your stomach and make you feel energetic immediately. This is great habit to start now

4.      Breakfast is a primary and essential part of the day.

Eat the healthiest food in morning. It should be full of protein and vitamins you need for the entire day. Eating nuts, seeds, milk, oats are the best options. You can eat home cooked food as long as they’re not made with excess oil

5.      Don’t sit on the chair for a long time.

You walking 5000 steps in a day is good, but research says, you should walk 5 minutes in an hour if you’re working at a computer or watching TV. Sitting at the same place for so many hours increases the risk of diabetes, heart attacks, loss of spine muscles and bone. Adopt this habit in your routine as soon as possible. 

6.      Get enough quality sleep.

It differs from one person to the other but getting good quality sleep energies the person in many ways. 

7.      The cure is in your kitchen.

We already have cure of so many diseases like cough, normal fever, stomach problem, gas, muscle pain, insomnia and feeling weak. This is called Ayurveda.

Ingredients like Neem, Ginger, Garlic, Cinnamon, Mustard, Cloves, Pepper, Turmeric and mint are easily available at home. Have it on regular basis.

Have a look on Common Illnesses. 

• Cold, Cough, and flu
• Headache
• Stomach Aches
• Diarrhea
• Pain in Eyes
• Muscles strain
• And Some people are allergic to some food products or seasonal effects too.

Some Diseases which are not regular but still your bad habits lead you into that situations.

• Obesity
• Diabetes
• Heart diseases
• High blood pressure
• Hypertension
• Back pain

What changes are needed to be healthy and fight diseases

Introducing some good habits, you should adopt in your daily routine.

1. Eat cooked food more often than raw food. :- Believe it, cooked food has more nutrition than raw food.
2. Eat seasonal fruit daily, one or two different fruits in a day.
3. Bathe with Luke warm water, clean your body thoroughly to prevent infections.
4. Cut your nails regularly, bacteria can live in between the finger and nail.
5. Brush your teeth at night after dinner.
6. As per Ayurveda, you should eat before sunset but if you can’t reach early at home, make sure to eat three to four hours before going to bed.
7. Wash your hands every time you go out or come back.
8. Include dry fruits and nuts in your diet.
9. Drink at least 9 glasses of water in a day. Drink slowly.  Water should be normal, try to avoid drinking chill water.
10. Breathing exercise: - you can do this whenever you want. You have to follow this cycle.

Inhale (5 Sec) – Hold (10 Sec- 20 Sec) – Exhale (5 sec). 

 Breakfast is the first fuel in a day so it should have a major part of protein and vitamin.Try     to eat the healthiest breakfast to start your day actively.

According to Ayurveda, you should eat fresh food, the food should be eaten within three hours of making it. But in this modernization, People just forget the idea of eating food in a right way. 

        Avoid sugary food:

Sugary food just kills our healing energy inside our bodies. Try to avoid it as much as possible. They are as toxic as alcohol and cigarettes. Too much sugar in your body can create an effect on your skin and weight.

1. Walk at least 4 to 5k steps in a day.
2. Junk food: No, No, and no to junk food if you really want to be fit and healthy. Once in a month would be found but not excess than it.
3. Stay away from alcohol, smoking, and drugs. They misbalance your daily life and make you feel sick all the time.
4. Drink turmeric milk and juice of neem to avoid major deceases like diabetes and high blood presser.
5. Use garlic-ginger into food to avoid normal cough cold problems.
6. Don’t use mobile or seat in Infront of the mobile screen too much. It is too dangerous.
7. Start drinking Green tea twice in a day. It can help to flush bad things stuck inside your body.
8. Fasting is very important as per Ayurveda. The less you eat, the more you get. Doing 16 hours fast once in a week can remove toxins from the body and heal your internal energy.
9. Don’t apply cosmetic items too much. It can harm your skin so badly.
10. Have a drink of mint, ginger, and Aswan with warm water and drink once in a week. This works as a medicine for your body to fight regular deceases.
11. Spend more quality time with your family rather than spending time with phone or TV.
12. Respect your body. Don’t stress and spend productive time at work.

 Is Physical Health Everything?

If you think you are good at the gym and do regular exercise, you’d be surprised to know physical health is not everything. You have to take care of your mental health too. The stronger you are mental, the more productive and disciplined you will be with your body. Mental health is connected to your psychological and spiritual health too. I am not going deep into this thing but in short, I can provide you the tips to take care of your mental health where you get your complication solved.

1. Always be with good people, be happy, if you are happy you can make others happy.
2. Meditate regularly, learn how to meditate. There are a hundred ways to follow.
3. Avoid alcohol and other drugs.
4. Never get habitual of any food which is not good for a long time.
5. Good sleep is the best way to keep your brain cool.
6. Say thank you once in a day to someone you really admire 
7. Relax in a warm bath once a week.
8. Do a 30-minute regular walk around your home. This will help you so much if you do early in morning.
9. Accept yourself the way you are.
10. Keep yourself calm. Don’t get angry too easily.

What things you should start now?

• We know that you can’t change your lifestyle easily but start with tiny steps in your regular life.
• At least you can start walking three times a day for 15-30 minutes whenever you get time.
• You can have a water bottle beside you and have a sip every 10-15 minutes.
• Listen to music or take a 10-minute nap between work.
• If you start working on good habits now, you may have a healthier life. 

How to take care of your family too?

• Main thing to do is try keeping a balance between your work life and family life. Give more time to your family.
• If you are a parent you have to be more responsible, you have to start choosing good things for yourself first so your children also follow you and learn from you.
• Teach them, how they can help each other.
• Sharing positivity and love to each other and being nice is a part of the way how much you really appreciate your family.
• Take personal care of older people of your family. They need more love and warmth.
• Communication between each other is very important.
• Enjoy time together, play indoor games.
• Do Yoga or exercise together.