We provide a simple and practical routine you can easily include in your life to live long. Let's get into the topic.
Follow a Sleep shedule
In India, there was a Vedic period term called "Brahma muhurta," or "creator's hour," which is a particular time interval typically occurring between 1-2 hours (the time period between 3:30 AM and 5:30 AM ) before sunrise. It is a time period where you can experience peace of mind and also ideal for meditation and yoga practices.
Going to bed and waking up at the same time is essential for the well-being of overall health. 7-8 hours of quality sleep is very important for us. In our earlier blog, we discussed sleep quality and disorder and also provided practical tips to improve sleep quality. Please check it once.
Work out and be happy
Initially it is difficult to do workouts, but after performing workouts for some days, your brain will adjust to that situation. Regular exercise has both physical and mental health benefits. Helps to improve stamina, improve mood and sleep quality, improve immunity and energy levels, and also save your life from some dangerous diseases like obesity, cancer, and cardiovascular diseases. As I said, it also provides mental health benefits by reducing stress and anxiety and increasing concentration levels. Not only these, but it also helps you get out of some sexual problems like erectile dysfunction and premature ejaculation by increasing testosterone levels in the body.
Going to the gym and lifting heavy weights are not only considered exercises. Cycling, walking, and running are also prescribed based on age difference. Morning and evening walks in the sunlight are very important for bone health; we get vitamin D from sunlight.
Stay hydrated
Around 60-70% of our body consists of water; from this we can understand the importance of drinking water. Drinking a lot of water can improve energy and concentration levels and also give a glow to your skin, control diseases, and regulate body temperature. Drinking 500 ml to 1 liter of water in the early morning can improve bowel movement. Helps to get rid of constipation issues and also prevent urinary tract infections (UTIs) and kidney-related problems.
3.5 to 4 liters of water per day is recommended for an adult; the recommendation will change as per weather conditions and age differences. It is recommended to take a water bottle along with you in order to stay hydrated.
Eat balanced food and limit processed foods
Food acts as an energy source for our body. So, we should be specific when it comes to food. We should ensure our food is fully loaded with protein, carbohydrates, fiber, and good fats, and also calorie-dense foods in our diet.
As a globalized society, it is somehow difficult to completely avoid processed foods, but it is advisable to limit ultra-processed sugary foods. As per studies, sugar is as addictive as alcohol. And also foods like this cause tremendous damage to our body and also pave the way for diseases like obesity, cancer, heart-related problems, and also mental issues like loss of concentration, anxiety, and depression in certain cases.
Meditation and Yoga Practices
Control of your mind is only possible through meditation and yoga practices. The existence of meditation and yoga dates back to approximately 5000 years. Day by day the importance of meditation is growing, as an estimated 200-500 million people meditate worldwide.
Many people assumed that meditation and yoga practices are confined to mental health, like improving focus and concentration levels, reducing stress, and other psychological problems. But it also provides various physical health benefits, which include lower blood pressure, reduced alcohol and tobacco addiction, improved sleep quality, stronger immunity, etc.
It is recommended to practice 30-40 minutes of meditation practice in order to experience the real essence of it.
Cold Water Shower
Taking a cold water shower provides you various health benefits: it improves circulation of the body, which delivers oxygen to various organs of the body, improves skin tone, and helps you to stay active throughout the day. Cold showers also reduce inflammation, muscle pain, joint pain, and swelling. Cold water showers also boost adrenaline, which improves alertness, and also prevent you from getting dandruff and acne.
The bottom line
The routine can bring huge changes in your life, improve your mental clarity and fitness, and keep you away from chronic diseases. The tips provided here are simple and practical. You can easily include them in your daily life. For any personalized advice, consult a healthcare professional.
If you have any suggestions, feel free to let me know in the comment section.