Healthy Steps

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Steps.jpgEven a small simple change can affect your life, either positively or negatively. Care for yourself, care for your loved ones, care for the unfortunate ones, care for the people, care for the world….. This is the message for those who believe in making customary New Year resolutions. Many of us usually fail to carry it forward beyond few days or weeks. Some of the most popular New Year resolutions are buying vehicles, investing in property ferrying luxurious trips also including promises to quit smoking, losing weight and being punctual in eating and exercises. 
Let’s fix on four main factors that focus on the health of an individual and which are very common in all groups. 
Sound Sleep: As lack of sleep has a direct effect on our physical health, which might lead to serious health disorders like insomnia, snoring, obesity, cardiovascular disease and hypertension. 
Reasons identified for sleep deprivation are mainly irregular and hectic working hours, caffeine intake before sleep and other medical conditions. An adequate sleep of seven to eight hours can be a key in reducing stress and helping a person cope and function better. Planning a proper sleep schedule can help in our physical and mental well-being. Adjusting the body clock according to work schedules, eating at least two hours before hitting the bed and avoiding alcohol and beverages containing caffeine can help get better sleep. Not getting sleep within 15 minutes of lying down indicates symptoms of sleep apnea. Relaxing the mind by jotting down what bothers the mind and causes anxiety can also help in getting good sleep.
Stress-Slam it: All of us have needs, biological, social, economic which we try to satisfy. When we are not able to meet our demands and desires, we feel stressed. The Stress can be good, when we need certain amount of it to perform better. Stress may rouse the individual to higher and bigger effort to overcome failure or it can be bad when it upset us too much, make us sick for too long and occurs too often to damage our personality. The causes of stress are multiple; generally they can be classified in two groups. External; when getting sick, being lost, face criticisms or becoming angry. However, most of the stress that most of us have is internal; self-generated like, pessimism, negative self-talk, perfectionism and inability to accept uncertainty. Stress reaction is automatic and makes our body to go into a state of high energy but there is usually no place for that energy to go; therefore, our bodies can stay in a state of arousal for hours at a time. Stress energy can drain off through regular exercises, when exercise is not possible; relaxation techniques are an excellent way to neutralize this energy. A state of deep relaxation achieved through meditation is actually more physiologically restful than sleep
Smoking-Quit it: Quit smoking, once and for all. We smoke to be social, we smoke after a good meal with friends, we smoke to relax, and we even smoke just for the joy of it all. Whether it’s a choice or not doesn’t matter, we don’t all hate smoking, we all just know how incredibly risky it is to keep on doing it.
“This is clearly the single most important thing someone can do for his health. If you smoke, stop in 2010. 
Smart eating-Schedule it: Healthy eating begins with learning how to eat smart. It’s not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet. Take time to chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating. 
Avoid stress while eating because when we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere. 
Try listen to your body, ask yourself if you are really hungry? You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”! Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet. Eat a minimum of five portions each day in form of fruit and vegetable snacks. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases. The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants. 
Screening Tests
Say yes to screening as many Indians avoid screening tests because they’re afraid of what they might reveal. But many illnesses can be treated, even cured, if caught early. Early diagnosis helps in fast recovery with minimal expenses. Last but not the least, the explosion of knowledge in modern era has made medicine more complex, controversial and costly so get your health insurance done. An insured person is both physically and mentally secure for any health hazards.
Let’s start with a promise and say “La vita e bella” means, life is beautiful. It is a gift from God to us and what we do with this life is a return gift from us to God

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