The Twelve habits for good health (for heart too)
NPPEHA has developed a highly practical plan that comprises below twelve habits to help you lead a healthy lifestyle. Take your time, inculcate these habits in your daily routine, and get ready to experience the magic these habits bring in your life as follows:
1. Physical activity
Human body is made to stand, walk, lean, squat and bent. However, most of our present day occupations demand us to sit for a longtime. But, you can always find a way out. For instance, every 20 minutes or so, you can get up from your chair and take a walk around for a few minutes. By doing this, you are helping your blood flow system to do justice to all your organs.
Next in line are daily walking and stretching. A minimum of 45 minutes of walking and stretching a day will help you keep your health and heart in good shape. You can try out other forms of exercises as well, such as gymming. But make sure you exercise under a coach so that you don’t end-up hurting yourself. Also try Yoga and Meditation to make your body and soul unify in harmony.
Forgiveness is an art in itself, and we must mater this art if we are to live a beautiful life. After all, does it make any sense to life with Our 20 years of research in the field of Psycho-Neuro Immunology proves that our mind and immune systems impact each other, and that thought and emotions can alter hormone levels in a person’s body and functions of the immune system. Our Vedic tradition also encourages us to practice forgiveness All successful people in life and health are mastered this art. After all how long you can stay with heavy chest carrying full of vengeance or sorry feeling. Give it up. Master the art of forgiveness and go forward in ease.
3. Portion size
We Indians are very bad in portion size, in terms of food. Everyone consume a lot of carbohydrate in huge portions. And this habit imbalances our whole nutritional intake. India’s own life science Ayurveda says that the majority of food we eat is heavy to digest, like oily foods, black gram, etc. The quantity of food should be taken only till half of your digestive strength. If it is light food stuff, then it can be had till content. For good heart health, we suggest a no oil diet for those who have already been diagnosed with Cardiac problems.
As responsive parents, we should ensure that we’re not indulging our kids in overeating. Portion sizes have increased drastically over the years, contributing to the rising childhood obesity rate. Portion is how much food you choose to eat at one time, whether in a restaurant, or in your own kitchen. Remember a portion is 100 percent under your control.
4. Preventive healthcare screening
When it comes to periodic health screening, Indians are the masters of procrastination. We wait till we are sick to see a doctor. We now need to create a new habit to see a family doctor on regular intervals to check our vital health signs. Medical service has now given way to medical industry and people are scared to go to any medical facility since it invites unnecessary troubles in the form of unwanted costly medical tests and treatments. To help you avoid all these troubles, this site and NPPEHA recommend you to gain at least a basic understanding of personal health and preventive healthcare screening from this website and the recommended websites in the “Best in the Web” link. All these sites are updated with only certified medical information. Remember regular interval medical tests can help your doctor foresee any potential threats to your heart and other organs and take the preventive measures well in advance. It is always said that “Prevention is better than Cure” and “You’re the Cure”.
5. Adequate sleepDon't deny yourself the gift of restorative sleep
Centuries ago our forefathers understood the importance of the mind/body connection. They recognized that you can't separate spiritual well-being from physical well-being. Today we know that taking care of your physical health helps you cope better with psychological stress. And a good night's sleep is a key part of the equation. Also, the studies suggest that when you don't get predictable and restorative sleep, you're more likely to suffer from irritability, anxiety, depression and a number of other health problems, including heart conditions.
So what can you do to get a good night's sleep?Experts recommend:
1. Have a relaxing bedtime routine
You can't go full-speed all day and then expect to simply turn off the light and fall asleep. You need to set aside time, at least half an hour, to allow yourself to wind down from the events of the day.
2. Maintain a consistent bedtime
This might take you a bit of time, but soon you’ll develop the habit to go to bed and wake up at the same time, every day. If you don't have some major sleep disorder, you can sometimes catch up on your lost sleep by sleeping an extra hour or two on a weekend, but don't use that as an excuse to chronically short-change yourself on sleep.
3. Sleeping area
Keep your sleeping area dark, cool ad quiet.However, for people with Diabetic retinopathy, it is advisable to sleep with a night lamp on.
4. Prevent interruptions.
Ask family members and roommates to respect your need for uninterrupted sleep. Remind them that sleep is not optional and explain that sleep deprivation can have serious consequences. Just the way mechanics clean the machines, while it is idle, the toxics in our body get cleaned up when we shut down your body machine without interruptions Remember piled up toxins are the cause of many illness.
6. Try something new
We highly recommend people to try new things in their lives, be it learning a musical instrument, or playing a new sport, or travelling to new places. Life gets monotonous when you live it the same way, every day.
You challenge your mind and body when you learn something new. Once stagnant or underused neurotransmitters or muscles are shocked and put to use. Our bodies and brains thrive on the attention, and we immediately begin to feel better. We all must develop a habit of constantly stepping out of our comfort zones, and do something that helps us become more open to change, new experiences, and to new possibilities.
7. Strength and flexibility
Our work demands us to sit for long hours in one position. We also seem to spend way more time with our smart phones, updating our status and responding to likes, comments, and tweets on FB, Twitter, and other social networks. It looks like we simply have no time even for a simple brisk walk. And this has given birth to a lifestyle where most of us feel emotionally and mentally drained out every single day. And this is high time we adopt a new habit in our daily life – a habit to do work out to enhance our strength and flexibility. If your goal is to get in shape, you'll need a few basics: Cardio to burn calories and help your heart and lungs work more efficiently; Strength training to build lean muscle tissue while strengthening your bones, muscles and joints, flexibility exercises to improve your range of motion, and rest so your body can recover and grow stronger.
Laughing is an excellent way to reduce stress. It can also help you to cope with and survive a stressful lifestyle. Laughter provides a full-scale workout for your muscles and unleashes a rush of stress-busting endorphins. Since our bodies cannot distinguish between real and fake laughter, anything that makes you giggle will have a positive impact. You do not need to be happy or have a sense of humour to benefit from a good laugh. So, do laugh when you wake up, and when you go back to your bed at the end of the day. A good laugh relaxes your heart 100% faster and essential for good cardiac health.
9. Family and friends
Unfortunately we’re spending less and less time with our families and friends. Blame it on Internet, social sites, or late sitting at offices, we’re losing out on spending quality time with our loved-ones. And this is something we need to change. Eating meals together, talking about the events of the day, sharing joys and defeats, doing household chores together and spending some evening outings with shared activities will mentally and physically relax you from the work stress. Try not to become a Type A person and invite more chances for a heart attack. By nature if you are a Type A person, try to relax and spend more and more quality with your near and dear ones. It will unwind all your mental stiffness and you’ll be better able to enjoy the sweetness of the life.
10. Tackle your addictive behaviour
When we talk about addiction, we often focus on biochemical substances such as tobacco, alcohol, inhalants, pan masalas, thambak, Chaini etc. What we miss out on is the addiction towards activities such as gambling, eating, pornography, and video games. People often participate in these activities for fun sake, but soon get addicted since these activities provide the opportunity for immediate rewards. For instance, gambling can quickly turn from a simple pastime activity into a compulsive pursuit of reward, where one can't voluntarily disengage from the activity and harmful consequences occur- which range from losing large amounts of money to disruption of relationships and mental peace.
The youth of India is also spending a great deal of time on cell phone texting where they send and receive as many as hundreds of messages every day. Being active on social media all the time is also taking a toll on their personal health. Now these new media addictions are called IAD or Internet Addiction Disorder.
To get rid of any of these addictions is to understand how they’ve jeopardized our lives and damaging our relationships, professional growth, and education. Then find ways to stay away from unwanted obsessions and remember, any addiction can be cured, if you stay away from the routine for two weeks and make your mind steady and remind it occasionally on the losses you experienced. It is important to note that all addictions increase stress, which is one of the major reasons for heart attack.
11. Quiet your mind
Anxiety has become one of the biggest detriments to our mental and physical health. It can quickly take over our ability to cope with modern life and, if left unchecked, it can ruin jobs, relationships, and our self-esteem. Meditation is being widely regarded as one of the most effective natural remedies for reducing anxiety disorders and regaining a healthy state of mind. There are many powerful anti-anxiety meditations techniques, which are practiced by many in India. It quiets your mind and re-energizes it. You can medicate any time to help diffuse future anxiety attacks. Practice meditation regularly as a means of living a happy, healthy, anxiety-free life.
We should learn to express our feelings of gratitude to those who help us grow, be it your colleague next cubicle or your own heart that beats for you day in and day out. Just for a minute, think about your heart. It’s a muscle that pumps blood around your body, and can beat up to 100,000 times a day – which totals up to 3 billion heartbeats during an average lifetime! But we never express our gratitude for the sheer hard work it does for us. We treat it as if it’s a slave. We abuse it when eat unhealthy food, indulge in smoking and drinking, and adopt a sedentary lifestyle. It is a machine that supplies nutrients and energy to billions of cells and organs in our body. By sticking to unhealthy lifestyle, we are putting this abode of god to distress. Don’t you think it is high time to pay our gratitude and respect to our own heart? Think about it.