PREVENTION IS BETTER THAN CURE
Do you put any kind of fuel and any oil into your vehicle without thinking about its quality?
Do you continue using machines – even very simple household appliances- while ignoring their maintenance?
Most people would say NO
Then why do we often treat our bodies this way ?
Your body is the most advanced and complex machine in the world.
Its vital organs — the brain, heart, lungs, liver and kidneys — work continuously without rest to keep you alive and healthy.
So ask yourself:
- Will you nourish your body according to what it truly needs… or only according to your taste buds?
- Will you maintain your health with healthy life style … or invite lifestyle diseases through neglect?
The choice is always yours.
Lifestyle Diseases Caused by Poor Habits
- Cancer
- Obesity
- Hypertension
- Diabetes
- Heart Disease
- Stroke
- COPD and other chronic respiratory diseases
- Fatty Liver and other diseases of the liver including Cirrhosis
- Many kidney diseases including CKD and kidney failure
- Stress – related disorders
- Depression and Sleep Disorders
- Osteoporosis
Fortunately, these medical conditions are largely preventable through healthy life style/ habits.
Simple Steps to Protect Yourself from Serious Diseases
1. Maintain a Healthy Weight
Keeping a healthy weight reduces the risk of many diseases
A commonly used guideline is Body Mass Index (BMI) that can be quickly calculated using BMI calculator available on google .
BMI less than 18.5 = underweight
BMI 18.5 to 24.9 = normal weight
BMI 25 to 29.9 = overweight
BMI 30 or greater = obese
Another simple rule for quick estimation is :
Height (in cm) minus (-) 100 = Ideal weight (in kg)
Example
165 cm height → about 65 kg is ideal weight
176 cm height → about 76 kg is ideal weight
2. Maintain a Healthy Waist
Waist size is an important indicator of metabolic health
A useful guideline is
waist circumference should be less than half of your height.
Example
5'10" (70 inches) → waist below 35 inches
5'8" (68 inches) → waist below 34 inches
Excess abdominal fat increases the risk of heart disease, diabetes and other metabolic disorders.
3. Healthy Lifestyle
- Wake up before sunrise
- Walk 8000 – 10,000 steps daily
- Practice Yoga and Pranayama
- Adopt healthy food habits
Walking barefoot on grass, sand or soil is especially beneficial. It allows the body to absorb free electrons from the Earth's surface that acts as natural antioxidants, neutralize free radicals, reduce inflammation, and lower stress. t improves circulation, strengthens muscles and ligaments, boosts immunity, reduces stress and promotes deep sleep.
Healthy Food Habits
Eat Natural, Whole Foods
Flour of whole grains and flour of traditional grains (mota anaaz) such as
- Millets
- Jowar
- Barley
- Maize
- Chickpea
Include the following in your daily diet :
- Lemon and Amla
- 3–4 seasonal fruits
- Fresh salads (cucumber, carrot, radish, beetroot, tomato, Raw leaves - Lettuce, Spinach, Bathua, Methi etc. )
- Green vegetables and leafy greens
- Lentils and legumes
Use beneficial spices in small to moderate quantities such as
- Turmeric
- Cumin
- Cinnamon
- Black pepper
- Ginger
- Heeng
- Coriander.
These foods provide essential nutrients, antioxidants, and fiber that support overall health.
What Your Body Does NOT Need and disagree with :
Avoid:
- Refined Sugar
- Reined flour (Maida)
- Polished rice and lentils
- Fried and Junk food
- Processed, Preserved and Packed foods - having chemicals, preservatives, additives etc . These include bakery products also.
Better alternatives:
- Use raw honey, date syrup, stevia leaves (not processed white powder or drops) desi khand, or jaggery, instead of refined sugar.
- Always use raw honey, not processed honey.
Heating during processing destroys most of honey's natural health benefits.
Even most branded honey generally available are processed.
Avoid completely:
Healthy Eating Habits
- Eat between sunrise and sunset only. Nothing after sunset except plain water.
- Avoid food 3 hours before sleep
- After the age of 30, limit eating three meals a day — breakfast, lunch and dinner – nothing in between the two except water. Avoid frequent snacking.
- Never fill your stomach completely.
Keep at least one-quarter of the stomach empty for proper digestion.
Drink Water the Right Way
- Drink 2.5 – 3 litres of water daily.
- Avoid drinking water during meals.
- Drink water 1 to 1.5 hours after eating.
Start Your Day Right
- Begin your day with a glass of water and fresh lemon juice.
- You may add black salt or raw honey.
This will keep you enough energetic whole day besides boosting absorption of minerals and vitamins.
By following these simple natural principles, you can protect yourself from many serious diseases.
Learn more about the secrets of well being at:
www.swasthyabhandar.com