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Sandeep Mall

@SandeepMall

Nov 1

At some point, after rushing through school, rushing to get a job, rushing the kids around, and rushing to meet deadlines, life yanks our leash. Hard. And we – jarred and confused, or simply cut short in our overweening exuberance and busyness – are forced to notice that we ain't so young any more. Things change. Stuff happens.

One fine morning when you wake up and think: How the heck did this all happen? Somehow, you're different. You can't say why, or how, or when it happened. You're just… different.

Both men and women go through a “pause” in their lives – a transition between youth and older age when there are important physiological and psychological changes. You may find it harder to lose fat, and maybe even that fat distributes differently – around the midsection and deeper in the visceral cavity.

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Sandeep Mall

@SandeepMall

Oct 13

Planning your retirement. here's what you can do at the right age.

In Your 20s - As young adults, we're often told to start saving for retirement. But with the pressure of making ends meet and the allure of instant gratification, many of us find it difficult to think about our future selves. Although it may be difficult to understand at the time, there are many benefits of early retirement planning that can positively impact the employment and retirement choices you have later in life.

Work over time. You have health and time available. Target to pay any education loan you have taken. Start your EPF account. Aim should be to save minimum 15% post tax money for your retirement including going in EPF.

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Sandeep Mall

@SandeepMall

Sep 19

Sharing pointers from 6 decades of experience.
1) Life is a mix of good and bad. You can't avoid either. Expect both to happen. Don't complain when they do. Be open to all experiences and learn from them.

2) Prepare for setbacks, even in areas where you've done well before.
3) Not everyone will like you. Your kindness won't change that. Be fair to all, but don't try too hard to please others. Accept that some people won't like you.

4)Be careful who you trust. A nice smile doesn't mean a kind heart. People have roles in your life. When their part ends, they leave. Stay strong. Care for those around you.

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Sandeep Mall

@SandeepMall

Jul 13

Blood Pressure is a silent killer. 30% of Indians between 18-54 have never got BP measured. Some important information for you about Blood pressure.

Blood pressure is the amount of force your blood uses to get through your arteries. When your heart pumps, it uses force to push oxygen-rich blood out to your arteries. They bring it to your body’s cells and tissues. If your blood pressure is too high, it can cause health issues. The only way to know your blood pressure is to measure it.

It is measured in millimeters of mercury (mmHg) and is expressed as two numbers, systolic pressure and diastolic pressure. The systolic pressure is the higher number, and it represents the pressure in the arteries when the heart beats. The diastolic pressure is the lower number, and it represents the pressure in the arteries when the heart is at rest between beats. A normal blood pressure reading is around 120/80 mmHg.

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Sandeep Mall

@SandeepMall

Jul 2

Do you breathe through your mouth sometimes while going through your daily routine?
Do you breathe through your mouth while sleeping? Waking up with a dry mouth is a sign.
Do you snore?
Observe your breathing right now – are you breathing from the chest or abdomen?
Do you sigh regularly?
Do you hear yourself breathing during rest?

Answering yes to even one of these questions means that you are over-breathing. These are typical symptoms of what happens when the amount of air we breathe is more than we need. Just as over-eating is bad for the body, so is over-breathing.

How fit are you? Take the BOLT Test.
Take a small gentle breath through your nose and release a silent breath through your nose.
Hold your nose after you breathe out with your fingers to prevent air from entering your lungs.
Count the number of seconds until you feel the first definite need to breathe.
You may feel a jerk in your abdomen or around your neck. Release your nose and breathe through it.
Your inhalation should be calm at the end of breath. If you are breathing heavier than normal means you have over-held your breath.
Note your time. The ideal BOLT score for a healthy individual should be 40 seconds.

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Sandeep Mall

@SandeepMall

Jun 22

Most of the things that matter for your Health are simple. Let me break it down for your ready reference. Longish thread but this is all you need to know for your good health.

Physical health
1)Exercise - Aim for 2 aerobic cardio sessions/week at a moderate pace where you can still talk but not easily.
Incorporate 2 resistance training sessions/week to build muscle strength.
Include 1 anaerobic session/week where you'll find it hard to talk. HIIT improves overall fitness and metabolism.
Take the stairs and walk whenever possible instead of elevators
2) Focus on whole foods: protein, veggies, and good fats.
Eat mindfully without distractions like TV or phone at designated places. Practice slow eating.
Plan meals weekly to avoid processed foods.
Prioritise home-cooked meals most of the time.
Avoid supplements unless you know you're deficient in something.
3) Sleep - Aim for 7-8 hrs of consistent sleep. Avoid food/screens 1-2 hrs before bed.
Catch morning sun, limit alcohol/caffeine post-noon. Clear your mind with journaling.
Practice good bedtime hygiene - brush, shower, limit fluids. Avoid alarms, use side lights.
Steer clear of intense workouts/News/Tv shows close to bedtime.
4) Get regular Health checkups done and a physician who knows all your history.

Financial Health -
Spend within your earnings.
Pay yourself first (invest in your future) from your first salary onwards.
Avoid debt.
Keep your lifestyle in tune with your income not neighbours.
Enjoy your money also and dont be burdened overly under pressure of savings.
Build a second source of income. Learn soft skills that keep paying you.
When health and time are in your favour in your young days maximise your effort to make more money.
Money can solve many problems in life going forward. Learn to pause and enjoy your hard work later in life.

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