An easy guide to healthy living: Change your lifestyle!
When you eat your meal, sit in a posture where you can cross your legs, or sit straight with your back straight and upright. Use a dining chair instead of leaning back on a sofa, because that will relax your muscles and you will end up eating more food than you have to.
When you are about to eat something concentrate mainly on eating food. Busy your senses in this activity. Look at the food you are about to eat, sense the aroma of the food, involve your fingers, taste the food and listen to the slight munching sound. Appreciate the food. Take as much time to chew it as possible and then swallow it.
When you are eating food with full concentration, there will be an automated signal generated by the stomach to stop. Listen to the message and stop eating there. If your concentration is more on watching TV or reading a newspaper then you will stuff your inner pipe from mouth to bottom. This will lead to suffocation and over-eating.
Breakfast is most important meal of all. Have it as early as possible. You will eat after a break of eight to ten hours so feed your stomach well.
The timing of food intake is very significant too. Our two usual extra large meals should be divided into five to seven smaller portions. By this I mean that if you get up at 6am, you can have a glass of milk along with couple of almonds within 15 minutes of waking up. Then take the next meal at 8:30am; have your normal breakfast.
Eat raw vegetables or fruits at 11am.
Raw vegetables and fruits, when consumed without being chopped, are best in their nutrient and water level. Biting into these juicy treats is a healthy exercise for your teeth as well. When you cut them into pieces, they get defaced and oxidised which decreases the nutrient level.
Then have your lunch at 1:30pm. This can be followed by a nice, refreshing cup of green tea at 4pm. After this, you may have dinner in between 7pm to 8pm, close to sunset. This practice will give you a healthy, faster metabolism.
The mistake most of us make is that we skip breakfast and then bulldoze our stomachs with heavy lunches and late, royal dinners.
Just like we feel tired and slow after a lot of work, our digestive system, too, needs rest after so much work. If you make it work excessively while its energy levels are low, it will digest inefficiently, leaving your energy levels slower.
The working of a digestive system is more efficient when one is in a vertical position. Our horizontal position (sleeping or lying down) may end up slowing down the digestive process. If you are invited to a party and are expecting an abundant menu, tell your digestive system in advance that you will be eating more than usual by keeping it empty for a while. Value your digestive system's abilities and don't overburden it
The results of recent global health studies show that more than 70% of worldwide deaths now occur because of chronic diseases which people can prevent through their dietary choices and physical activity levels and sleep habits and tobacco use and alcohol consumption and chronic stress management and social relationships.
Healthcare systems have made significant progress in drug development and surgical techniques and diagnostic methods. Medical professionals now face a serious problem because most patients receive treatment after they develop diseases instead of doctors helping them avoid or treat their fundamental health issues.
Lifestyle Medicine creates life-changing results through its implementation.
What Is Lifestyle Medicine?
The American College of Lifestyle Medicine defines Lifestyle Medicine as an evidence-based practice which helps people develop and maintain healthy habits that protect them from chronic diseases and assist in their existing disease treatment and potential recovery.
The six core pillars of Lifestyle Medicine include:
- Whole-food, predominantly plant-based nutrition
- Regular physical activity
- Restorative sleep
- Stress management
- Positive social connections
- Avoidance of risky substances
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