In the era of ‘ I ghost you’, be somebody’s gym buddy.
I am sure many of us have seen memes like this floating around on social media. It is always interesting to see how one pattern can be repeated in new and creative ways. Speaking of social media, its influence is undeniable. It has a significant impact on our daily lives. While we are aware of some of its effects, we often underestimate its profound influence, particularly on our health. Research indicates that social media can have multiple effects on our well-being. Today, we will focus on its implications for our physical and mental health. As they say, “health is wealth!”
Diet but don’t die
Do you want to lose weight or have a body like a Hollywood model? If so, you’re not alone. Many people are bombarded with ads that make them feel like they need to change their bodies in order to be happy or successful. But the truth is, there is no one perfect body type. Everyone is beautiful in their own way. So instead of focusing on trying to change your body, focus on being healthy and happy. Eat a healthy diet, exercise regularly, and surround yourself with positive people who love you for who you are.
Dieting is good but only a conscious one. Unfortunately, many people cut on food without considering what essential vitamins, minerals , proteins, fats they are cutting off. Every nutrient plays a crucial role in maintaining our body’s overall health and proper functioning. Neglecting any of these essential elements can lead to severe and potentially fatal outcomes over time. Although restricting food intake may yield quick results, the detrimental effects of such practices become evident as the body ages, highlighting the seriousness of this approach.
So, what’s the right way?
The initial step in the right direction is to eliminate junk and processed food from your diet. Rather than resorting to extreme starvation, it’s advisable to adopt a well-balanced diet plan recommended by a qualified nutritionist, not a social media influencer.
Practical tips for mindful eating:
- Recognize the importance of including fats in your diet.
- Incorporate protein-rich foods to promote satiety and support weight loss.
- Strive for a well-balanced diet that includes a variety of nutrients.
- Be mindful of maintaining a balance between the calories you consume and the calories you burn through activity.
- Acknowledge that carbohydrates are vital for optimal brain function.
- Enhance your metabolism by staying adequately hydrated with increased water intake.
- Occasionally, the sensation of being thirsty may be mistaken for hunger pangs. If you experience hunger even after having regular meals, attempt to quench your thirst by drinking a glass of water first. Should you still feel hungry after that, proceed to have a snack or meal.
- Substitute your usual whole wheat flour with multi-nutrient wheat flour in your daily diet. This change will not only keep you satiated for extended periods but also promote better health compared to consuming regular white wheat.
- Integrate more fiber into your eating habits.
Pro tip: To calculate calories, you can use apps like MyFitnessPal and HealthifyMe
The Scam of Low Fat
I believe the low fat scam is even more significant than the Harshad Mehta scam. Corporations boldly promote it as a lucrative strategy that yields substantial profits. For health-conscious individuals or those following a diet, the sight of “Low Fat” prominently displayed on their favorite food items is always alluring, as it gives the impression of a healthier choice. However, many are unaware that to compensate for the reduced fat content, these companies often load the products with excessive sugar and carbohydrates, effectively making the so-called low fat option just as detrimental as high-fat alternatives.
Moreover, some people wrongly believe that avoiding fat altogether is the right approach to dieting. This notion is entirely incorrect. Essential fats play a crucial role in the body, supporting cell growth, maintaining body temperature, providing energy, aiding hormone production, and safeguarding vital organs. Additionally, new studies have shown that the consumption of certain fats can help to reduce body fat. In simple words, fat can help cut fat!
Choosing the appropriate type of fat can contribute to prolonged satiety and help curb hunger cravings. It is advisable to limit saturated fat intake while incorporating higher amounts of monounsaturated and polyunsaturated fats into your diet. On the other hand, trans fat should be avoided as it elevates bad cholesterol levels and poses a significant risk of heart disease.
So, the next time, don’t hesitate to add some extra ghee to your food, and don’t fall for labels that read ‘Low fat.’
Exercise is Must
If you eat less, you will lose weight; however, if you combine a controlled diet with regular exercise and protein intake, you can effectively lose body fat while building muscle. To achieve a healthy body, it is essential to focus not only on proper nutrition but also on regular physical activity.
Strength training involves performing resistance exercises that stimulate muscle growth. As you progressively challenge your muscles, they adapt and become stronger, leading to an increase in muscle mass. This not only improves your physical appearance but also enhances your overall strength and functional abilities.
Having strong muscles and connective tissues provides better support and stability for your joints, which can help reduce the risk of injuries, especially during physically demanding activities or sports. As people age, they naturally experience a decline in muscle mass and strength. However, strength training can help counteract this age-related decline, enabling older adults to maintain their independence and perform daily activities more easily.
Incorporating various effective exercises such as weightlifting, planks, cycling, running, rope skipping, yoga, pushups, kettlebell squats, Burpees, or aerobic dance can help you burn maximum calories and build muscles.
We have all grown up hearing that we should drink plenty of water, as it not only keeps us hydrated but also aids in burning calories and boosting metabolism. Water plays a crucial role in maintaining healthy skin and overall well-being.
However, as the saying goes, “too much of anything is not good,” and the same applies to water. Drinking excessive amounts of water can lead to a reduction in the body’s electrolyte levels and can dilute the sodium content in the blood. Sodium is essential for the proper functioning of the brain and other organs. When sodium levels drop due to overconsumption of water, fluids shift from outside to inside the cells, causing them to swell.
This condition can be extremely dangerous and even life-threatening. It can result in headaches, vomiting, nausea, confusion, drowsiness, difficulty breathing, increased blood pressure, and, in severe cases, it may even lead to coma or central nervous system dysfunction.
The use of tobacco, alcohol, and illicit drugs poses severe risks to one’s health. Despite the growing awareness of the dangers associated with these substances, a significant number of people, including a large portion of the youth, continue to consume them. While it is not a new revelation that smoking leads to various health issues such as cancer, heart disease, lung disease, diabetes, and chronic bronchitis, among others.
In today’s age, it is crucial not only to be informed about the detrimental consequences but also to grasp the intensity of the impact they can have on our lives in multiple ways. Some argue that prohibiting these substances infringes upon personal freedom, but we must remember that society functions as a cohesive unit, where individual choices and the well-being of the community are intertwined.
The impact of these harmful substances can be lasting and difficult to overcome, but not beyond hope. To shed light on the journey of quitting smoking, here are two genuine testimonials from real people who have successfully gone through the process of overcoming their addiction.
“Quitting smoking has been the most challenging but rewarding journey of my life. Every day without cigarettes, I feel like I’m gaining back control and freedom. It’s amazing how much more energy I have now, and I can finally taste and smell things properly again.” – Sarah*, 35, quit smoking 3 months ago”.
“I never thought I could be a non-smoker, but here I am, two weeks smoke-free! The turning point for me was realizing how much smoking was impacting my health and the health of those around me. I’ve already noticed improvements in my breathing.” – Mark*, 26, quit smoking 2 weeks ago”.
*Names have been fictionalized to protect privacy.
Our attitude towards life and health plays a crucial role in maximizing its potential. For some people, engaging in one hour of exercise is not an additional task but an integral part of their daily routine. Similarly, maintaining a healthy diet and regular exercise should not be considered extra tasks but rather necessary routine activities, just like eating our meals or taking a bath.
By adopting a positive attitude towards embracing healthy habits, we can reap tremendous benefits. It empowers us to take an active role in safeguarding our own health, promoting resilience, and reducing the risk of potential health issues. Moreover, when we perceive exercise and nourishment not as burdensome obligations but as opportunities to enhance ourselves physically and mentally, we cultivate a stronger sense of self-discipline and self-care.