Healthy Lifestyle: Sleep, Diet, and Exercise

What is a healthy lifestyle?

Sleep, Diet, and Exercise are three pillars of a healthy life. Nowadays, everyone wants a  healthy lifestyle because it keeps you fit, energetic, and most importantly at reduced risk for disease(which is a big concern for today's generation). According to WHO, healthy living is a way of living that helps you to enjoy more aspects of your life. Good nutrition, daily exercise, and adequate sleep are the foundations of healthy living. While improving just one of these lifestyle factors can help people to lead longer lives but improving all three may be a better way to improve both physical and mental health.   

Ask 20 people to define what a Healthy Lifestyle is, and you will probably get 20 different answers and that's because there's no way to be healthy. A healthy lifestyle simply means doing things that make you happy and feel good. To have a healthy lifestyle, Our foundation must be strong. If the foundation is shaky, everything else is gonna be shaky too. The ratio between sleep, diet, and exercise should be 50:30:20 respectively. So, let's talk about the three pillars of a healthy lifestyle one by one.

1. SLEEP:

A good night's sleep is the FOUNDATION for the rest of your waking hours. 

Do you know, if human life 75 years on an average then he/she 1/3th time I'm sleeping, that's means 25 years. If we have to sleep 25 years then we must know how we should sleep and its pros and cons. Sleep is very important for a healthy lifestyle that's why its ratio is 50%. It helps in the Maintenance and repair of tissues and cells in our body. Just think about that day when you had not to sleep properly, the whole day you feel tired, irritated, lack energy, right?  and on the other hand, that day when you had a good sleep, you feel active, energetic, good mood and the day goes well. In interviews, most of the great athletics say that they sometimes sleep 10 to 11 hours because it enhances their performance, if they would be any hack then they would have applied to them but they don't compromise with sleep. So, there should be no bargain with sleep. Now it doesn't mean that you should sleep the whole day. Sleep is to renew your reserves, not to avoid your day. Healthy adults need 7 to 9 hours of sleep per night. 

Sleep controls your Diet:

1. If you do not sleep well : 
• Poor sleep is linked to higher body weight.
• Poor sleepers have a greater risk of heart disease and stroke.
• Poor sleep may increase appetite, likely due to its effect on hormones that signal hunger and fullness. 
2.  If you sleep well:
• Good sleepers tend to eat fewer calories.
• Good sleep can improve concentration and productivity.
• Sleep improves your immune system.

      

The facts clearly show that how sleep plays an important role for our body to function well. You simply can't achieve optimal health without taking care of your sleep. So, In trying to be an adult, don't forget to sleep like a baby. 

2. DIET:

To keep the body in good health is a duty otherwise, we shall not be able to keep our mind strong and clear. 

Kitchen is the best hospital,food is the best medicine. A healthy lifestyle can be attained by maintaining a balanced diet. A proper meal plan helps to attain ideal body weight and reduce the risk of diseases. But what exactly is a balanced diet? It's a diet that offers the nutrients to help your body function properly. the importance of diet lies in the intake of the right amount of calories. Our body gets the right nutrition when we consume a wide variety of food rich in calories such as fruits and veggies, whole grains, and protein. 

What are calories?

Calories are an indicator of the energy content in the food. If you want to see the maintenance calories for you, here is the link where you can see that how many calories you need for the day.

https://www.calculator.net/calorie-calculator.html

And, if you want to track your calories, I will suggest you use the myfitnesspal app. 

https://www.myfitnesspal.com/

3. EXERCISE:

Good Things Come To Those Who Sweat!

There is no magic to exercise: you get out of it what you put in. Whatever your age, being physically active can help you lead a healthier and happier life. it's my personal experience that exercises just lift your mood. if you are a beginner just simply start your exercise by doing a morning walk. it's really a good start for the day and a good form of cardio which helps in strengthening your heart and blood vessels, improves the flow of oxygen throughout the body, lowers your blood pressure and cholesterol.

Benefits of Exercise:

• it makes you feel happier.
• it can help with weight loss.
• it is good for your muscles and bones.
• it can increase your energy level.
• it can help your brain health and memory.
• it can help with relaxation and sleep quality.

The facts clearly show how much exercise is important for a healthy lifestyle. if you are doing exercise daily that's really great and if you are not doing it then what are you waiting for? Go and Enjoy your Workout!

I Hope You Like My Blog. Keep Reading Keep Exploring. Enjoy Every moment :)

   

MIND: The MIND is EVERYTHING. What you THINK, you BECOME.

How The Mind Works?

At the level of biology, at the level of the chemistry of the brain, we are almost the same as animals. the only difference is Thinking Process. Now the question will arise What is the difference at the thought level? The basic difference between animals and humans is Language. We speak something in our mind, then we do the action, and gradually it converts into a pattern, and then we do action without speaking much in our mind. The origin of the mind is language. Now let's see what is thought? Thought is what we speak inside our minds. We speak inside our minds, not think.

Let's Do One Activity: 

Just sit and observe that what are you speaking in your mind. the moment you try to see inside your mind, you stop speaking. This is the Beginning of observation.(Remember: You can't observe the thought, you can observe what you speak.) 

The moment you observe what you are saying to yourself, now you are in control of your mind. This is the beginning of controlling your mind. Now the question will arise: How to change? There are two things which we keep saying in our mind:

1. Consciously: In Control.
2. Subconsciously: Out Control.

Till now, we come to know that how the mind works. Now how to change what we speak? The information we have fed inside our mind, that we speak. so, we need to change our information. For example, you watched a web series in the past few days, then in upcoming night dreams, similar scenes come into your mind. What is happening here? the information that went into our mind gets processed and without our conscious thought, it just played in our mind.

If you want to feel good, you don't have to change your conscious thought only, you have to change your subconscious thought. Now, how to change our subconscious thought? listen to that thing, see those things that make you feel better. See good, Listen good then Speak well. 

Now at the conscious level, you can Observe. this is the highest level of meditation. you can observe anywhere for that you don't need to close your eyes. Just ask yourself that what are you saying in your mind not what are you thinking in your mind. 

I hope you love reading my blog, keep reading :)

STAY POSITIVE, WORK HARD AND MAKE IT HAPPEN!

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Cyber Bullying: Prevention

Preventing cyberbullying is a matter of awareness and response: knowing what children are doing and how they are vulnerable, then helping them learn to respond when their well-being is threatened by bullies, trolls, and other dangerous users online. If a child is expressing anger or anxiety after going online, it might be one of the signs he/she is being cyberbullied.

Cyberbullying is becoming a burning issue both for parents and teachers. While statistics vary from study to study, it’s generally true that children are spending more time than ever ‘online.’ In fact, some students may spend more time online than offline, which means they might be more likely to be bullied through words on a screen than in a school hallway or bathroom.

The effect of cyberbullying are similar to traditional bullying but traditional bullying stops when the school ends; for online bullying, there is almost no escape. Unfortunately, many kids torment and harass each other using internet apps and social media channels.

Surprising Cyberbullying Statistics:

1. 5% of children admit they have experienced bullying online.
2. More than 40% say they have become a bully’s exclusive target.
3. 70% admit they have witnessed cyberbullying.
4. 50% of children admit to being scared of their online bullies.
5. 92% of cyberbullying attacks are held through chatting and commenting on social media websites.
6. Cyberbullying victims are 3 to 9 times more likely to consider committing suicide.
7. Only 2 in 10 victims will inform their parents or teachers of online attacks.

Ways To Prevent Cyberbullying:

• Establish a climate of communication with your child
• Define it
• Give them strategies to respond
• Use celebrity card
• Monitor online activity
• Know the apps and platforms
• Engage parents and youth
• Emphasize positivity
• Remember the big idea