Guidelines for healthy living – Part 4
January 18, 2011 
0 Comments
Remember? A healthy body & a healthy mind is a sure sign of fitness. However to attain it you will have to adopt certain structural changes in your lifestyle especially when you are above 35 years. Your body metabolism slows down then and you will have to take care of it to go thru your productive years & avoid health problems which may impact you. Remember if health is lost, something is lost. The best part of this methodology is that you can practice these at anywhere, any time, with small deviations to suit yourself and overall it does not cost you a penny. Following form a general outline which one should practice. It is strongly advised to the reader to consult his or her doctor prior to practicing these guidelines, since individual’s medical history may or may not permit these practices.
Get Rid of Habits that linger on:
• Smoking
It harms you more than the kick you get out of it. Cancer, heart diseases are definite implications in the longer run, in addition to permanent damage to lungs due to tar deposition. Quit it with one stroke. Formulas like gradual reduction etc won’t work. Remember after quitting there is a window period of three years within which there is every chance that you may start again. Hence quit once for all.
• Alcohol
Excess of any thing is bad, and so is for alcohol. However studies indicate that drinking in moderation is beneficial. The best this would be to quit, however in case you take alcohol stick to wines, may be a glass at the maximum. Never take with empty stomach. Avoid high alcohol content drinks like Whiskey, rum etc.
• Drugs & Psychotropic substances
A BIG NO !. Give it up immediately, seek help for de-addiction.
Eating Habits
• Eat a lot of fiber rich foods like those from the millet family and other sources.
• In case you are a meat eater, avoid red meat. You can eat white meat like chicken or fish. Avoid yolk of the eggs.
• Fat free milk & yoghurt is ok.
• Always have at least two or three helpings of vegetable in your meals, include leafy vegetables also.
• Take plenty of fruits, especially the seasonal ones.
• Include some raw food in your menu like salads, sprouts etc.
• Avoid saturated fats like butter; also sparingly use oils in your cooking. Olive, Blended oils like rice bran & canola oils are recommended.
• Minimize consumption of sugar. Avoid sugar rich foods.
• Eat a filling breakfast, and
