Thread by @harjaim

"5 Steps to a Better and Healthier Life"; these steps have worked for me so far, and I plan to keep them up in 2023.

1. Focus on diet

Diet is critical to your health and well-being. Every time you eat or drink, you are either feeding disease or fighting it

• Avoid highly processed foods: processed foods are high in sugars, refined carbs, and low on fiber and nutrition, They raise blood glucose levels, causing a spike in insulin, leading to obesity, diabetes and heart disease

• Be very cautious with the food that comes in a box

or packet, such as breakfast cereals, crisps & cookies
Rule of thumb: If you don’t understand the ingredients on a food packet/box, don’t consume it

• Eat real food that comes in its natural form, including but not limited to vegetables, fruits, pulses, whole grains, & eggs

Restrict the use of sugar, maida, and white rice as much as possible.

• Avoid all sugary drinks, including fizzy drinks, packaged juices, and energy drinks. They are high in calories & have little or no nutritional value.
Rule of thumb: avoid all liquid calories

2. Focus on physical activity

Aim for at least 30 mins exercise, 5 times a week.

It doesn’t matter whether you run, cycle, brisk walk, or strength train in the gym. Do any form of physical activity you like, anything that gets your heart pumping a bit more.

Aim for 8-10k steps every day. Walking boosts mood, relieves stress while burning calories.

If you are short on time, take stairs instead of lift and workout at home, do push-up squats lunges jumping jacks, etc inside your home.

Long term benefits of Physical activity

- Reduces the risk of heart disease, stroke and diabetes
- Leads to lower resting heart rate and lower blood pressure
- During the activity, brain produces a chemical called endorphins, it reduces feeling of pain and makes you feel positive, cuts down on stress, & reduce anxiety

3. Get good sleep at night

Aim for 7-8 hours of sleep per night.

Sleep deprivation can have a negative impact on your metabolism, mood, concentration, memory, and stress levels.

Sleep deprivation disrupts the hormones ghrelin and leptin, which regulate hunger and appetite and contribute to overeating and weight gain.

Good sleep allows the body to heal, repair, and rejuvenate itself, resulting in a fit and healthy body.

4. Fasting
Fasting has been associated with several health benefits, including weight loss, improved blood sugar control, decreased inflammation, and enhanced heart health

I have covered the benefits of intermittent fasting in detail in the thread below

https://twitter.com/harjaim/status/1609343382781935624?s=20&t=AGYP17qnqzkTIIDyHKAZ9g

5. Drink more water

Water helps flush out toxins and waste from the body; yet, most people do not drink enough water and stay dehydrated, causing tiredness, low energy, & headaches

We commonly mistake thirst for hunger, so staying well hydrated will help you make healthier

food choices and weight loss

Aim for 2-3 liters per day. Carry a bottle with you and drink it throughout the day.

if you find this info useful, kindly like or RT for wider reach🙏
@hyderabaddoctor @baxirahul @DrDeepakKrishn1
@kshitiz_m @SahilKapoor

#health #wellness #fitness