This book written by Dr. Mukesh Batra and Ashwin Sanghi gives you some tips on how to become healthy and energetic by taking 13 steps in that direction:
1. Sleep: Getting adequate sleep is necessary for maintaining your health. The book advises you to have a good sleep and gives you tips on how to enhance the quality of your sleep- by blocking out noise and light, taking melatonin supplements, following a routine, exercising regularly, managing room temperature, avoiding heavy meals and alcohols or stimulants before bedtime, limiting fluid intake and sleeping on a comfortable mattress and pillows.
2. Hydrate: In order to stay healthy you need to drink at least two to three glasses of water per day. Water helps you detox, ensures that your kidneys function properly, cleans your gut, promotes weight loss, reduces water retention, regulates blood pressure and cholesterol, lubricates your joints, reduces allergies and headaches, reduces instances of kidney stones, improves mental performance, and improves skin condition and complexion.
3. Nourish: A balanced diet is very crucial for maintaining good health though you need to eat with sense and in moderation. Your daily diet needs to have grains, vegetables, legumes, fruit, dairy and lean meats.
4. Move: Exercise improves your mood, helps you sleep better, promotes weight loss and heart health, regulates blood sugar and has several other health benefits. The book advises you to have at least thirty minutes of physical activity five times a week.
5. Digest: For having good health, you need to eat nutritious food and also maintain your gut health by taking more Fibre, avoiding antibiotics, ensuring timely bowel movements, exercising, avoiding processed foods, reducing gluten intake, using prebiotic and prebiotic, adding fermented foods to your diet eating slowly and preventing a leaky gut.
6. Alkalise: In order to maintain good health, alkalinity is required and a balanced pH has several benefits for the human body. These include reduces internal inflammation, greater protection from heart disease, lower diabetes risk and stronger bone density. In order to achieve a balanced PH you can lower your intake of acidic goods, consume an alkaline diet, drink alkaline water, lower your medicine intake, manage stress as well as digestion.
7. Breathe: Practice deep breathing exercises and you can improve your health by including these as part of your daily routine. These benefits include calming the lungs, lowered heart rate, releasing toxins, lowering blood pressure, improving sleep, strengthening immunity, improving digestion and enhancing memory.
8. Supplement: You can take supplements such fish oil, prebiotic, vitamin D, magnesium, brahmi, protein, calcium, ajwain, ashwagandha, Holding, zinc, elaichi, jeera, mulethi, manjistha, neem, iron, vitamin C, delphinium, spiraling, glucosamine, tulsi and sesamin.
9. Love: You need to have self- love and a positive self-image in order to have good health. This means completely accepting who you are and what you are. To love yourself, you need yo remind yourself that you are important, stop blaming yourself for things that go wrong, do things that make you happy every day and create a support system. You can improve your relationship with your partner by taking necessary steps to increase intimacy and keeping the playful element alive.
10. Prevent: Rather than trying to cure your health issues, it is better to prevent them from occurring by taking steps when you see the first symptoms of ill health. Get medical checkups regularly and some of the routine blood tests to check the good functioning of the body.
11. Moderate: You have live in moderation especially when it comes to work, device use, food, alcohol, exercise or even relationships . Digital moderation is relevant especially in the current scenario when people are glued to their devices all the time. According to a US study, a person spends around 4 hours a day on the phone and you need to limit your time to have better health.
12. Relax: Stress can create a rush of hormones into the bloodstream resulting in various diseases. You can learn relaxation response through breath focus, body scan, mindfulness meditation, guides imagery, chanting, yoga or tai chi, massage therapy, laughter therapy, hydrotherapy, aromatherapy, music and art therapy and biofeedback.
13. Rejoice: Do things that make you happy. You can do it by invest in relationships, set realistic goals for yourself, be nice to people, have fun, eat sensibly, exercise, cultivate optimism, live in the moment, practice relaxation techniques, feel relaxation techniques, feel attractive, laugh, talk, develop resilience, focus on positives and avoid negativity. More than becoming happy, you need to develop an attitude of contentment by becoming grateful for the life you have while fighting for the life you want. It also means learning to make the best of the resources available in life.
The book gives you 13 steps on creating emotional and physical health.
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