Changing The Life Style
Maintaining Health through Life-style change.
----Dr.Tek Raj Joshi.
Life-style is the ways an individual typically lives.
By adopting healthy life style, a person can achieve lifetime health, wellness and fitness. Increasing the span of healthy life is the principal health goal of every individual. Disease and illness often are associated with adverse life-style and limit the quality of life.
World Health Organization defines health as more than freedom from illness, disease and debilating conditions. Previously one is considered to be healthy if he is not sick. In recent years, health experts have expanded the definition of health to include wellness exemplified by “quality of life” and “sense of well-being”. Wellness is the positive component of optimal health. Disease, illness and debiliting conditions are negative components of good health. Wellness reflects how one feels about life as well as one’s ability to function effectively. A positive total outlook is a key to wellness..
Healthy life-style includes engaging in regular physical activity, eating well, managing stress, avoiding destructive habits, adopting good safety habits, and personal health habits. Any person can change a life-style and which will make a difference in health, fitness, and wellness of that person..
Learning self management skills is important to life-style change.” Being in good health “ is one of the major concerns. Other two concerns are good family life and good self-image. Unhealthy life-styles are the principal causes of modern illness, such as heart diseases, cancer, diabetes. Regular physical activity, sound nutrition, and stress management are considered to be priority healthy life-style..
Stress has a major impact on drug, alcohal, and smoking behavior. So managing stress can help people. to the great extent .Healthy life-style can be practiced by every one. One will know as people grow in age that unhealthy life-style have cumulative negative effects. Studies in developed countries have shown that long-term healthy life-style can even overcome hereditary predisposition to illness and diseases (such as diabetes, heart diseases, cancer, and asthma).
People do not make life-style changes overnight. Factors that influence change in healthy life-style: -.
Dr.Dean Ornish,a well known advocate of life-style changes from California, declare that a better diet and moderate regular exercise can lead not only to a better health, but also dramatically positive changes at the genetic level.
Wellness can be achieved in life through: -
Many use food as a means of coping with stress and negative emotions, For weight management, one has to be careful to total calories intake, energy density of food, fat and sugar. Meats, icecreams, potato chips, crackers, cakes, are high in energy density. Limit butter, cheese, chocolates, fatty meats, and foods that are high in sugars. Limiting fat in the diet can help limit one’s total calories. Food rich in fat include oils, margarine, butter, cream and lard. Shift diet towards strong in complex carbohydrates and fresh fruits and vegetables and keep away from a reliance on meat, processed foods, fast foods .. Simple sugars and refined carbohydrates add extra calories but few nutrients. Choose fresh fruits and whole grains, legumes, minimize soft drinks. Best principle is ,” Everything in moderation”.
Dietary fiber is considered to be important for overall good nutrition and health The American Dietetics Association says that a fiber –rich diet is lower in energy density, often has a lower fat content, is larger in volume and rich in micro nutrients. All these factors have beneficial health effects..
The International Agency of Research on Cancer (IARC), an affiliate of WHO recently concluded that a higher intake of fruits and vegetables is associated with a lower risk of various types of cancer. So high fiber foods should be included in the daily diet. Similarly servings of green and yellow vegetables as well as citrus fruits are beneficial. Saturated fat (red meat, dairy products, eggs) is associated with an increased risk for heart diseases, breast and prostate cancer, colon cancer and obesity. So reduce intake of fried food and also transfat and hydrogenated vegetable oils. Similarly limit intake of egg yolk, organ meats, and shellfish. Excessive protein intake can damage kidneys, can weaken bones and lead to osteoporosis. Vegetarian diet can provide sufficient protein, but B12 vitamin should be supplemented..
Studies indicate that smaller more frequent meals may be beneficial for weight problem.
Increased stress can affect mental and physical health, although moderate stress can motivate person to reach one’s goal. But chronic exposure to stress can lead to many diseases such as head ache, indigestion, stomach cramp, muscular cramp, muscle tension, fatigue. So best policy is to handle stress is “to go with the flow” rather than resisting the stress cause..
The core principal for optimal health lies in :-.
In the end, live in the present, clear your mind of old debris. Also,”Go with the flow”. Accept what you cannot change. Forgive faults of yourself and others. Try to learn laughing heartily. Practice relaxation techniques like yoga and meditation.
----Dr.Tek Raj Joshi.
Life-style is the ways an individual typically lives.
By adopting healthy life style, a person can achieve lifetime health, wellness and fitness. Increasing the span of healthy life is the principal health goal of every individual. Disease and illness often are associated with adverse life-style and limit the quality of life.
World Health Organization defines health as more than freedom from illness, disease and debilating conditions. Previously one is considered to be healthy if he is not sick. In recent years, health experts have expanded the definition of health to include wellness exemplified by “quality of life” and “sense of well-being”. Wellness is the positive component of optimal health. Disease, illness and debiliting conditions are negative components of good health. Wellness reflects how one feels about life as well as one’s ability to function effectively. A positive total outlook is a key to wellness..
Healthy life-style includes engaging in regular physical activity, eating well, managing stress, avoiding destructive habits, adopting good safety habits, and personal health habits. Any person can change a life-style and which will make a difference in health, fitness, and wellness of that person..
Learning self management skills is important to life-style change.” Being in good health “ is one of the major concerns. Other two concerns are good family life and good self-image. Unhealthy life-styles are the principal causes of modern illness, such as heart diseases, cancer, diabetes. Regular physical activity, sound nutrition, and stress management are considered to be priority healthy life-style..
Stress has a major impact on drug, alcohal, and smoking behavior. So managing stress can help people. to the great extent .Healthy life-style can be practiced by every one. One will know as people grow in age that unhealthy life-style have cumulative negative effects. Studies in developed countries have shown that long-term healthy life-style can even overcome hereditary predisposition to illness and diseases (such as diabetes, heart diseases, cancer, and asthma).
People do not make life-style changes overnight. Factors that influence change in healthy life-style: -.
- Social support from friends, family, health professionals.
- Self confidence..
Dr.Dean Ornish,a well known advocate of life-style changes from California, declare that a better diet and moderate regular exercise can lead not only to a better health, but also dramatically positive changes at the genetic level.
Wellness can be achieved in life through: -
- Exercising 30 minutes per day
- Eating a varieties of food each day
- Limiting the amount of fat, saturated fat, salt and sugar
- Avoiding alcohol, and tobacco
- Avoiding alcohol as a way of handling stressful situation in life.
- Expressing feelings freely, have close friends to talk about personal matter .
- Taking hobbies that gives enjoyment.
- A Greek team has found that a cup of green tea daily helps to keep the heart healthy
- Scientists in Texas .opines that water melon containing nitric oxide can help with heart diseases and high blood pressure.
Many use food as a means of coping with stress and negative emotions, For weight management, one has to be careful to total calories intake, energy density of food, fat and sugar. Meats, icecreams, potato chips, crackers, cakes, are high in energy density. Limit butter, cheese, chocolates, fatty meats, and foods that are high in sugars. Limiting fat in the diet can help limit one’s total calories. Food rich in fat include oils, margarine, butter, cream and lard. Shift diet towards strong in complex carbohydrates and fresh fruits and vegetables and keep away from a reliance on meat, processed foods, fast foods .. Simple sugars and refined carbohydrates add extra calories but few nutrients. Choose fresh fruits and whole grains, legumes, minimize soft drinks. Best principle is ,” Everything in moderation”.
Dietary fiber is considered to be important for overall good nutrition and health The American Dietetics Association says that a fiber –rich diet is lower in energy density, often has a lower fat content, is larger in volume and rich in micro nutrients. All these factors have beneficial health effects..
The International Agency of Research on Cancer (IARC), an affiliate of WHO recently concluded that a higher intake of fruits and vegetables is associated with a lower risk of various types of cancer. So high fiber foods should be included in the daily diet. Similarly servings of green and yellow vegetables as well as citrus fruits are beneficial. Saturated fat (red meat, dairy products, eggs) is associated with an increased risk for heart diseases, breast and prostate cancer, colon cancer and obesity. So reduce intake of fried food and also transfat and hydrogenated vegetable oils. Similarly limit intake of egg yolk, organ meats, and shellfish. Excessive protein intake can damage kidneys, can weaken bones and lead to osteoporosis. Vegetarian diet can provide sufficient protein, but B12 vitamin should be supplemented..
Studies indicate that smaller more frequent meals may be beneficial for weight problem.
Increased stress can affect mental and physical health, although moderate stress can motivate person to reach one’s goal. But chronic exposure to stress can lead to many diseases such as head ache, indigestion, stomach cramp, muscular cramp, muscle tension, fatigue. So best policy is to handle stress is “to go with the flow” rather than resisting the stress cause..
The core principal for optimal health lies in :-.
- Drinking 6-10 glasses of clean water per day and enjoying whole foods (like wheat, corn, millet, barley, oats, amaranth, rice, but not fried),
- Have fresh vegetables and fruits,
- avoid potato chips, cakes, cookies, which are made of hydrogenated oil,
- use olive oil and canola oil (sarson oil) in cooking,
- avoid simple sugar as far as possible,
- maintain healthy weight to avoid heart diseases,diabetes,high blood pressure and stroke),
- keep protein intake low, but fish is a good source of low fat protein),
- double the intake of fiber(25 to 35 grams of fiber)because fiber acts like a whisk broom to sweep the small intestine clean and in the large intestine, it absorbs the toxins being removed from the body,
- Exercise 30 minutes daily,
- Limitt fat, salt and sugar intake and also alcohol and drugs.,
- Relax and express feelings freely with close friends and relatives,
- Think positively and never engage in excessively criticizing others,
- For reducing stress, best technique is—
In the end, live in the present, clear your mind of old debris. Also,”Go with the flow”. Accept what you cannot change. Forgive faults of yourself and others. Try to learn laughing heartily. Practice relaxation techniques like yoga and meditation.
