How to change your lifestyles for healthy heart and well being

How to change your lifestyles for healthy heart and wellbeing

By Dr.S.Krishna Shankar, M.D, DNB (General Medicine)

Healthy Lifestyles: 

Here we are highlighting the importance of healthy lifestyles, and the ways to follow them, for you to have a healthy heart and to live long...

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Eat Healthy: (Also Read Healthy Habits for Day 2 Day Life)

• Eating healthy diet is important, as diet modifications prevent heart disease.      
• Avoid Junk foods- Pizza, burgers, chips will increase your calories and risk for hypertension, obesity and heart disease.
• Avoid Aerated drinks - Pepsi, Coca cola etc.
• Avoid smoking and alcohol
• Eat lots of fruits and vegetables
• Eat fibre rich diet
• Eat 3 times a day
• Breakfast is essential
• The last meal [Dinner] has to be taken 3 hours before going to bed
• Eat Fruits as part of your meals but after an hour from the main course
• Minimise your intake of Sweets and Chocolates, resist the temptation
• Drink at least 1.5 to 2 litres of water everyday

Exercise:

• Always do physical activity
• To start with, it need not be rigorous
• Take the Stairs instead of the Escalator
• Walk to the nearby store instead of driving a few blocks.
• Walking for at least 30 min a day helps to regulate your Blood Circulation and general health. 
• Keep your BMI within the range of 18-25
• AVOID walking or practising Sports- right after a meal, as this hinders the process of digestion   It reduces the benefits of Sports and causes joint pains
• Do exercise, eat less and eat right- Basic steps to lead a healthy life it also helps in reducing stress by distraction and gives you a lift via endorphins.
• Deep breathing, Meditation, Yoga & Music: Breathing Exercises: it is an easy stress reliever, It oxygenates the blood- which wakes up the brain, relaxes muscles & calms the mind .You can do them anywhere, and they work quickly so you can de-stress in a flash

Meditation: 

• To get relieved of stress, meditate for at least 5-10 min
• Meditation builds on deep breathing, and it takes a step further
• When you meditate your brain enters an area of functioning that is similar to deep sleep
• It carries some added benefits you can achieve so well in any state, including the release of certain hormones that Promotes Health

Yoga: (Also Read Yoga Therapy)

• It combines the Practices of several other stress management techniques
• It combines- Breathing, Meditation, Imagery and Movement
• Gives a lot of benefits for the amount of time and energy required
• Dates back over 5 thousand years
• Proven to be Beneficial for the Heart

Music:

• It is one of the most relaxing and spiritually boosting factors in life
• Soft or classical music is relaxing
• When dealing with stress, the right music can     lower your BP, relax your body and calm your mind
• Music therapy has shown numerous health benefits for people with conditions ranging from mild [like stress] to severe [like cancer]

Smile:

• Sounds simple- many people tend to miss it and frown instead
• It takes 17 muscles to smile and 41 muscles to frown
• Smile is contagious
• Smile relieves stress, it increases your life span
• The benefit increases if your smile turns into a Laughter
• Have a hearty laugh to keep your heart healthy
• Have fun, Cultivate a supportive social circle:
• Those with a supportive social circle, or just one close friend or partner to lean on in times of crisis, enjoy healthier, less stressful lives
• Have fun- filled activities that you enjoy and make time for them
• Volunteer a couple of hours a week to the less fortunate
• Living a healthy life means you are making choices daily that affect your health in positive ways
• Positive thoughts, visualizations:
• Never have Negative thoughts
• Have a high self esteem, be confident
• Healthy mind- Key to healthy living
• Always think positive, have visualizations. Imagine yourself- Achieving goals, healthier and more relaxed, doing well at tasks and handling conflicts in a better way
• Positivity increases your longevity

Organise your time:

• Keep a schedule
• Stick to the schedule
• Learn to say no to excessive demands on time
• Utilize shortcuts
• You will become less frantic and have more time to do things, you will enjoy life, thereby energizing and de-stressing you

Maintain an Organised living Space:

• A cluttered environment can literally drain your energy and can cause additional stress
• Keep your environment in your workplace as well as your house clean
• Get organized about cleaning and work towards the goal of having a beautiful and organised living space
• Will soothe you and de-stress you

Take care of your body:

• Eat healthy diet
• Exercise regularly
• Get enough sleep- 7 hours a day
• Think Positive, do Yoga, Meditation
• Have massages
• Be soft and polite
• De-stress to avoid distress

HAVE REGULAR MASTER HEALTH CHECK UPS

Most Important is to share this article to all your near & dear .

Related Posts:-

• Heart Attack First Aid
• Healthy Habits for Day 2 Day Life
• Why Should we Walk ?
• Regular Health Mistakes.
• Importance of Break Fast.
• Health Benefits Of Fruits & Vegetables.