Monday, July 11, 2011

How to change your lifestyles for healthy heart and well being

4 comments

How to change your lifestyles for healthy heart and wellbeing

By Dr.S.Krishna Shankar, M.D, DNB (General Medicine)

Healthy Heart

Healthy Lifestyles: 

Here we are highlighting the importance of healthy lifestyles, and the ways to follow them, for you to have a healthy heart and to live long...







  • Eating healthy diet is important, as diet modifications prevent heart disease.      
  • Avoid Junk foods- Pizza, burgers, chips will increase your calories and risk for hypertension, obesity and heart disease.
  • Avoid Aerated drinks - Pepsi, Coca cola etc.
  • Avoid smoking and alcohol
  • Eat lots of fruits and vegetables
  • Eat fibre rich diet
  • Eat 3 times a day
  • Breakfast is essential
  • The last meal [Dinner] has to be taken 3 hours before going to bed
  • Eat Fruits as part of your meals but after an hour from the main course
  • Minimise your intake of Sweets and Chocolates, resist the temptation
  • Drink at least 1.5 to 2 litres of water everyday

Exercise:
  • Always do physical activity
  • To start with, it need not be rigorous
  • Take the Stairs instead of the Escalator
  • Walk to the nearby store instead of driving a few blocks.
  • Walking for at least 30 min a day helps to regulate your Blood Circulation and general health. 
  • Keep your BMI within the range of 18-25
  • AVOID walking or practising Sports- right after a meal, as this hinders the process of digestion   It reduces the benefits of Sports and causes joint pains
  • Do exercise, eat less and eat right- Basic steps to lead a healthy life it also helps in reducing stress by distraction and gives you a lift via endorphins.
  • Deep breathing, Meditation, Yoga & Music: Breathing Exercises: it is an easy stress reliever, It oxygenates the blood- which wakes up the brain, relaxes muscles & calms the mind .You can do them anywhere, and they work quickly so you can de-stress in a flash

Meditation: 
  • To get relieved of stress, meditate for at least 5-10 min
  • Meditation builds on deep breathing, and it takes a step further
  • When you meditate your brain enters an area of functioning that is similar to deep sleep
  • It carries some added benefits you can achieve so well in any state, including the release of certain hormones that Promotes Health

  • It combines the Practices of several other stress management techniques
  • It combines- Breathing, Meditation, Imagery and Movement
  • Gives a lot of benefits for the amount of time and energy required
  • Dates back over 5 thousand years
  • Proven to be Beneficial for the Heart

Music:
  • It is one of the most relaxing and spiritually boosting factors in life
  • Soft or classical music is relaxing
  • When dealing with stress, the right music can     lower your BP, relax your body and calm your mind
  • Music therapy has shown numerous health benefits for people with conditions ranging from mild [like stress] to severe [like cancer]

Smile:
  • Sounds simple- many people tend to miss it and frown instead
  • It takes 17 muscles to smile and 41 muscles to frown
  • Smile is contagious
  • Smile relieves stress, it increases your life span
  • The benefit increases if your smile turns into a Laughter
  • Have a hearty laugh to keep your heart healthy
  • Have fun, Cultivate a supportive social circle:
  • Those with a supportive social circle, or just one close friend or partner to lean on in times of crisis, enjoy healthier, less stressful lives
  • Have fun- filled activities that you enjoy and make time for them
  • Volunteer a couple of hours a week to the less fortunate
  • Living a healthy life means you are making choices daily that affect your health in positive ways
  • Positive thoughts, visualizations:
  • Never have Negative thoughts
  • Have a high self esteem, be confident
  • Healthy mind- Key to healthy living
  • Always think positive, have visualizations. Imagine yourself- Achieving goals, healthier and more relaxed, doing well at tasks and handling conflicts in a better way
  • Positivity increases your longevity

Organise your time:
  • Keep a schedule
  • Stick to the schedule
  • Learn to say no to excessive demands on time
  • Utilize shortcuts
  • You will become less frantic and have more time to do things, you will enjoy life, thereby energizing and de-stressing you

Maintain an Organised living Space:
  • A cluttered environment can literally drain your energy and can cause additional stress
  • Keep your environment in your workplace as well as your house clean
  • Get organized about cleaning and work towards the goal of having a beautiful and organised living space
  • Will soothe you and de-stress you

Take care of your body:
  • Eat healthy diet
  • Exercise regularly
  • Get enough sleep- 7 hours a day
  • Think Positive, do Yoga, Meditation
  • Have massages
  • Be soft and polite
  • De-stress to avoid distress

HAVE REGULAR MASTER HEALTH CHECK UPS

Most Important is to share this article to all your near & dear .

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4 comments:

  1. I will definitely use these healthy tips to live more vibrant and healthier life. You really gave valuable information here buddy. Thanks!
    Krisha
    family practice emr | cardiology emr

    ReplyDelete
  2. ThankQ KrishaLiva For your Valubale comments

    ReplyDelete
  3. Pretty good post. I hope you create more in the future..

    ReplyDelete