Your fitness journey doesn’t have to be stuck in the current scenario of the Covid-19 blockade, you have to unorder your home and return to the office to deal with different careers and personal responsibilities. Your diet needs to be tailored to your body’s needs, but building a sustainable approach to lifestyle and environmental stress, proper nutrition, and diet and exercise is very important, but most. People still make excuses such as “I don’t have time” or “I can”. “I can’t afford it” or “I don’t know how”.
If you also belong to these people’s categories, we not only spilled secrets to sort out your health problems and to live longer and look better, but also the biggest contributors to lifespan. The nutritional value in daily life has revealed and carried several doctors to share and increase health tips. In an interview with HT Lifestyle, Dr. Vinodha Kumary, Deputy Chief Medical Officer of the Jindal Nature Cure Institute, listed some of the superfoods that need to be included in daily life to improve nutritional value.
1. Nuts and seeds: Pumpkin seeds, nuts, sunflower seeds, cinnamon, olive oil and many others help deal with PCOS. In addition to relieving severe pain, nuts and seeds significantly reduce risk factors such as obesity, infertility, mood swings and hair loss.
2. Leafy vegetables: Green vegetables such as spinach, kale, beans, broccoli, and other leafy vegetables are iron, vitamin C, chlorophyll, vitamin K, ascorbic acid, folic acid, and many other phytochemicals that help keep erythrocytes healthy. A rich source of material. These vegetables also improve blood flow in the body and ensure that nutrients reach every part of the body.
3. Fruits: Fruits such as oatmeal, apples, blueberries and grapefruits can be included in your diet plan for weight loss. Grapes help prevent heart disease and hypercholesterolemia, and strawberries reduce the risk of chronic illness. Mango has a balanced ratio of omega-3 and omega-6 fatty acids. It is also rich in protein, essential nutrients and minerals.
Founder of Divine Soul Yoga, claiming that many believe that a healthy diet and exercise can achieve a healthy life, but forget about other important aspects such as emotional and mental well-being. Dr. Deepak Mittal, who insisted on increasing the nutritional value of daily life, we must be careful about our physical and mental health. He suggested to improve our physical health –
• To maintain optimal health, it is important to include the necessary nutrients in your diet, such as calcium, magnesium, zinc, protein, carbohydrates, antioxidants, omega 3 fatty acids, folic acid, and iron. In addition, avoid dehydration and drink enough water to limit alcohol intake.
• It is also essential to reduce junk food intake, practice potion control and not miss breakfast.
• It is also essential to take time off your busy schedule to practice 30-45 minutes of yoga and pranayama. This will improve your fitness, heart rate, hormonal balance and sleep quality.
In addition, he suggested to improve mental and emotional well-being –
• It is essential to get at least 7-8 hours of sleep a day, and to eat and exercise healthy. These factors improve the absorption of nutrients in our body and keep us away from stress and anxiety.
• We also need to practice meditation and daily affirmations to improve our mental health. Meditation is a proven method for improving mood and mindfulness, and reducing stress and pain.
Amanpuri, the founder of Nutrition Daily, advises: “Apart from major major nutrients such as carbohydrates, proteins and fats, it contains fiber-rich foods. From fruits, vegetables and whole grains to your diet daily. Dietary fiber improves intestinal health. , May help prevent constipation and lower cholesterol, blood and blood levels. “
“Reduce sugar, salt, caffeine, and junk food intake-these can threaten your health. Correct the timing of your diet and sleep and try to protect them. This is your body clock. Helps to set and allow better body features. “
Dr Pradeep Mahindrakar, MD, a pathologist at Metropolis Healthcare Ltd., argues that following a healthy diet can make a positive difference in our daily lives, as nutrition affects our physical and mental health. did. He recommends: “To start the path to a balanced diet, make sure you’re getting all the nutrients your body needs all day long: protein, carbs, fats, water, vitamins, and minerals. All must be part of the diet. Eat locally grown fruits. Choose seed oil over vegetable oil. Bread, biscuits, cakes, pizzas, pasta, packaged foods / beverages, sweets Avoid bakery products. Start cooking more of your meals at home so you know exactly what’s going on. “
Below are some tips he shared to increase the nutritional value of everyday life.
1. For your energy level: A more nutritious diet means more fuel for you to empower through your work days, your workouts, and all those chores you need to do. Eat small meals more often. Fruits or a few nuts are enough. Avoid eating too much at lunch. Avoid alcohol. Drink a lot of water.
2. For your weight: Make strategic choices about what you consume. Find out how many calories you need for your age, gender, activity level, and your personal weight goal. Stick to your training plan with good nutrition.
3. For your aging process: Want to live longer and look better while you are in it? Diet and exercise are the biggest factors in lifespan.
4. For your brain function: Have you heard about “brain food”? Nutrient-rich foods such as nuts, seeds and avocados contain omega-3 and omega-6 fatty acids that boost brain power. Other foods that maximize mental capacity include blueberries – improving short-term memory, pumpkin seeds – strengthening memory and critical thinking skills, and broccoli – strengthening cognitive function.
5. For the immune system: In addition to fighting illness, a balanced and nutritious diet can keep common illnesses away. Minerals such as vitamins, vitamin A, vitamin B2, vitamin B6, vitamin C, vitamin D, vitamin E, zinc and selenium contribute to a stronger immune system. Foods are rich in vitamins in fish, dark greens, seeds, broccoli, pork, beef, lamb, mushrooms, nuts, eggs, red peppers, avocados, pea, winter squash and fruits. If you are a vegetarian, consider taking multivitamins or mineral supplements.
He emphasized that: “Paying attention to nutrition can add extra years and quality to your life. Some nutrients support your digestive function and immune system, and it’s in your body as you get older. Other foods help the body fight illness, inflammation, and bad cholesterol. Foods such as papaya, blueberries, avocados, broccoli, and nuts improve the aging process. Helps to do. “
Take the time to fully enjoy what you are eating. Improve your nutrition and improve your life!
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