Steps to Follow For Healthy Lifestyle

1. Eating Healthy Food:

• Fruits and Vegetables: The main sources of vitamins, minerals, and antioxidants, helping protect against chronic diseases like heart disease, cancer, and diabetes.
• Whole Grains: Brown rice, quinoa, and oats are high in fiber, aiding in blood sugar regulation, reducing bad cholesterol, and maintaining a healthy digestive system.
• Proteins: Fish, poultry, beans, eggs, meats, and nuts are lean protein sources essential for muscle repair, immune function, and overall cellular health.
• Healthy Fats: Sources like organic extra virgin coconut oil or olive oil, avocados, egg yolks, butter, fish fat, almonds, and nuts benefit heart health and brain function.

Always cook foods at low heat to preserve their nutritional value. Eat enough by giving attention to hunger and fullness cues, eating slowly, and enjoying each bite. Avoid white sugar, sweets, vegetable oils, fast food, excessive salt, unhealthy fats, white rice, white flour, and processed food. Limit carbohydrates and avoid soft drinks, diet drinks, and unhealthy beverages. Minimize alcohol consumption and avoid smoking.

2. Drinking Enough Water:

• Drink a sufficient amount of water daily. Water is vital for digestion, nutrient absorption, temperature regulation, and joint lubrication. Try to drink every day at least eight 8-ounce glasses of water, adjusting depending on climate and physical activity levels.
• Sometimes Himalayan Pink Salt can be mixed with water (half a teaspoon in one liter of water). Other healthy options include green tea, organic apple cider vinegar with the mother, chia seeds, bullet coffee, and turmeric tea.

3. Regular Exercise:

• Engage in activities like walking, running, swimming, or cycling for one hour per day, five days a week.
• If busy, split the time into two 30-minute sessions, one in the morning and one in the afternoon.
• Incorporate freehand exercises and yoga into your routine and try to do all types of activities like walking, running, swimming, or cycling.
• Always be careful to avoid injuries.

4. Sunbath:

• Sunlight provides vitamin D, so spend at least an hour in the morning sun to boost immunity. 
• Avoid the midday sun to prevent exposure to harmful UV rays. Use UV-blocking sunglasses when going out during midday.

5. Timely Sleep:

Quality sleep is very essential for a healthy and happy life. It plays an important role in physical health, mental clarity, and emotional stability.

• Try to maintain a regular sleeping time every day by going to bed and waking up at the same time.
• Create a suitable sleep environment: keep the bedroom cool, dark, and quiet.
• Practice relaxation techniques like reading, taking warm baths, or listening to music before bedtime.
• If experiencing persistent sleep problems, seek medical advice.

6. Brush Your Teeth:

• Brush your teeth after every meal and before sleeping, using a soft-bristled toothbrush. Also, brush after drinking alcohol and use dental floss daily.

7. Reduce Sitting:

• Lead an active lifestyle and minimize long sitting periods by incorporating physical activity into daily routines. Opt for stairs over elevators, walk or cycle to work, and engage in active hobbies like gardening or dancing.

8. Reduce Screen Time:

• Limit the use of mobile phones, laptops, and computers to prevent sleep disturbances, headaches, and mental stress.

9. Go Outside Daily:

• Go outside and spend some time in a natural environment daily to improve your mental state and bring peace to your mind.

10. Positive Attitude and Gratitude:

• Develop an optimistic outlook towards life, focus on positive aspects, and maintain hope and courage in the face of challenges. Express gratitude to others, which promotes positive relationships and emotional well-being.

11. Smile and Laugh Daily:

• Make it a habit to smile and laugh daily, as it promotes mental and physical peace.

12. Enjoy Family Life:

• Spend quality time with friends and family, eat meals together, and maintain regular communication to strengthen family bonds. Engage in regular get-togethers, phone calls, or video chats to enjoy a happy and beautiful life.

13. Social Connections:

• Maintain strong social connections for emotional support, reduced feelings of loneliness, and a sense of belonging and purpose. Participate in social activities, sports, and events to keep the mind and body healthy.

14. Practicing Peace of Mind:

• Stress Management: Use mindfulness meditation, deep breathing exercises, and progressive muscle relaxation to reduce stress.
• Mental Stimulation: Engage in activities like learning new skills, solving puzzles, and reading to keep the brain active and challenged.
• Practices like yoga and tai chi: Improve flexibility, balance, and coordination, reducing the risk of falls and injuries.

15. Proactive Health Management:

• Regular Check-ups: Annual physical exams and staying up-to-date with screenings and tests.
• Vaccinations: Ensure vaccinations are up-to-date to protect against preventable diseases.
• Healthy Habits: Always try to avoid smoking and also limit alcohol consumption.

16. Healthy Living Environment:

• Clean and Safe Living Environment: Ensure good indoor air quality and implement safety measures at home.
• Access to Nature: Spend time in green spaces and engage in outdoor activities.

17. Maintain Healthy Body Weight:

• Keep weight under control with a BMI between 18.5 and 24.9 by calculating calories consumed and burned.