How to live a Healthy Lifestyle
Updated: Jan 1, 2019
One can live a Healthy life with a perfect balance in these :
Good Mindset
Regular Exercise
Proper Nutrition
Good Mindset
In order to live a healthy lifestyle it's utmost important because it's Brain that keeps us running. To accomplish any task, first we need a proper mindset. It's significant that the other two depend greatly upon it too. In order to Maintain a good balance of our mindset we must
Manage Stress
Proper Sleep
Meditation
Breathing Exercise
Quit smoking
Stay away from Drugs
Regular Exercise
Today a majority of the population is engaged in works that involve sitting on a Desk and working for hours. In this corporate world we rarely spare time in any physical activities that in turn result in obesity, loss of strength & stamina, and many more other problems. Therefore the need of the hour is to start doing regular exercise regardless of age, gender, work, etc.
Resistance (opposing forces, eg. someone pulling you, etc) in any form that we need to overcome by a physical effort/ work known as "Exercise".
Overcoming any resistance involves the Use of Energy to which we generally refer as 'Burning Calories', i.e. you work, you burn calories.
CaloriesCalories aka Heat Energy is what we get when we eat food. Now gaining, maintaining or losing weight depends directly upon calories:`
Gaining weight: When Calories you take (eat) > calories you Burn.
Maintaining weight: When Calories you take (eat) = calories you Burn.
Losing weight: When Calories you take (eat) < calories you Burn.
What does Exercise involve?
Exercising involves overcoming resistance through a Muscular Force. It Mainly involves:
WeightTraining Endurance TrainingThis involves Musclular force derived from Slow-twitch muscle fibre (Red Muscle Fibre). This increases your stamina (eg. Marathon Runners) i.e. you can work for a longer time but slower without Fatigue. This is also less weight more repetitions training. Strength Training This involves Musclular force derived from Fast-twitch muscle fibre (White Muscle Fibre). This increases your Muscle Size and thus your strength (eg. 80m race) i.e. you can run Faster but for a shorter period of time. This also involves hypertrophy aka Bodybuilding. This is more weight less repetition training.
Cardio TrainingTraining involves Cardiac Muscle (Muscles of the heart) by keeping the Heart rate within optimum range for best results. This must be an addition to both above. This in a way keeps your Heart healthy.
Here be it any of the above, there will be a significant calorie burn which can be used
Proper Nutrition
No matter how well you exercise, unless you acquire proper nutrition in adequate proportion, you will always deprive of a healthy lifestyle. With saying adequate Proportion, we mean a Proper Balance of Nutrient: Macro & Micro Nutrients
Macro Nutrient These include Carbohydrates, Proteins and Fats.
Macro Nutrients:
An example of optimum quantities of macros requred are:
Carbohydrates-3g/1kg of body weight, Protein-1.8g/1kg of body weight, Fats-0.7g/1kg of body weight. Values may differ from one individual to another.
Carbohydrates [1g carbohydrate= 4 calories]AKA Carbs is a Group of Nutrients that are Saccharide i.e. break down to the form of Glucose. These include: Sugar (Monosaccharide)These are of a Higher Glycemic Index i.e. simple form of glucose and is readily digested through Pancreatic Enzyme like Insulin. Since body readily gets a lot of glucose, to be digested, there's an occurence of insulin spike which causes Acne and other problems. Best sources are: Sugar, Flour (Maida), Potato, etc.Starch (Polysaccharide)These are of a Lower Glycemic Index i.e. these are Complex form of sugar which is slowly digested hence there's occurence of insulin secretion but not a spike. Best Sources are: Wheat, Rice, Sweet Potato, etc. Fiber is a type of carbohydrate that the body can't digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check.
Proteins [1g protein= 4 calories]Proteins are nothing but a group of Various Essential and Non-essential amino acids bonded with peptide bonds, that are building blocks of Muscles. It plays a significant role in maintaining and repairing Muscles. Protein on digestion reaches blood and are absorbed by muscles through Testosterones. Proteins also ensure healthy hair, skin, etc. Best sources are Whey, Beef, Egg whites, Chicken, Paneer, Soy etc.
Fats [1g fats= 9 calories]Fats are sources of essential fatty acids, an important dietary requirement. You may notice that 1g of fat= 9 calories on contrary to 4 calories in carbohydrates and proteins, this is the sole reason of controlling fat intake to stay away from obesity. However this doesn't mean fats are bad. Fats have significant roles like Helping Metabolism and promoting growth of hormones. Fats are mainly of 2 types- Saturated- Bad fat, Unsaturated- Good fats (Monounsaturated & Polyunsaturated).
Micro Nutrients:
This Classification includes Vitamins & Minerals.
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