| | | TV actor Rajeev Khandelwal makes it a point to go jogging, despite a busy schedule | 1. What to eat
Based on your lifestyle, a healthy diet must constitute a balanced intake of carbohydrates — from pasta, rice, potatoes and starchy foods — and proteins, from legumes, meats, egg and lentils. Inadequate intake of either of these food groups, can prove harmful.
Protein deficiency in children or even some adults, causes a drop in essential amino acids and may result in growth problems, irritability, diarrhoea, stomatitis, conjunctivitis and sparse hair growth.
Though carbohydrate deficiency may result in roughening of the skin and rashes, at times, excessive intake of carbohydrates can also be detrimental to your health. Excessive fat intake could lead to obesity, cardiac disease and colon and breast cancers.
According to the World Health Organisation, 20% to 30% of the body's food requirements should be met with carbohydrates, and the rest with vegetable and other sources.
2. How much to eat
You can roughly estimate your calorie requirement through these simple formulae:
For those who lead a sedentary lifestyle: Multiply your weight by 14 to calculate your body's calorie requirement.
For those who have a moderate level of activity: Multiply your weight by 17 to calculate your body's calorie requirement.
For those who lead an active life: Multiply your weight by 20 to calculate your body's calorie requirement
3. More iron, calcium
Teenagers require more iron and calcium than adults (up to 1,500 mgm of calcium, according to The National Institute of Health) for healthy growth and to prevent osteoporosis later in life. A teenager's diet should include sufficient nutrition in the form of whole grains, leafy green vegetables, lentils, fruits, nuts, seeds and dry beans.
4. Vegetarians, beware!
A vegetarian diet may lack sufficient calcium, iron, Vitamin B12 and protein. So, if you are a vegetarian, gorge on tofu, leafy green vegetables, calcium-fortified orange juice, soy milk and soy products, to make up for this deficiency.
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Pick up The Ultimate Healthcare, a CD Rom by Hyderabad-based SP Software. It's a veritable health encyclopedia, and is available at Oxford Bookstore, Churchgate | 5. Exercise
To maximise health benefits, experts recommend 20 to 30 minutes of aerobic activity, thrice a week. Aerobic activity refers to fast-paced exercises, such as jogging or jazz dancing, that speed up the heart rate. Compliment this regime with stretching and muscle toning exercises such as push-ups or weight training.
However, if you have a low fitness levels to begin with, begin with strenuous exercises such as brisk walking before trying aerobics. Never take up an exercise regime without consulting your doctor as he/she can advise you on the medical implications of exercise on your health.
6. Don't forget to rest
While the benefits of exercise are well chronicled, most people don't realise the importance of rest. While you sleep, your body secretes growth hormones to repair and rebuild muscles exercised during the day. Eight hours of sleep is required every night, in order to keep your body functioning efficiently.
Experts believe adequate exercise should be coupled with enough rest. In fact, studies say that inadequate rest leads to premature ageing.
7. Relieve stress
Stress can be tackled through the following methods:
* Exercise regularly
* Indulge in ten minutes of meditation, every day
* Reduce your intake of caffeine
* Cut down on alcohol
* Get at least 7 hours of sleep
* Make time for yourself, every day
* Take regular holidays
8. Have fun in bed
A healthy sex life will prevent you from ageing prematurely. The main impediment to having a healthy sex life, is a lack of communication. Exhaustion or tiredness, overworking, relationship problems and hormonal problems are other impediments. Address both, physical and psychological issues with your partner if you want to have a rocking sex life.😲
9. Drink lots of water
Hydration is a key factor for maintaining good health. Dehydration can cause skin problems and may affect the digestive system adversely. When you feel thirsty, you have already allowed your body to get dehydrated to an extent. Keep your body thoroughly hydrated by consuming at least eight glasses of water a day. Eating fresh fruits is another way to keep your body hydrated.
10. Find a way to be happy
Scientific studies have found a link between unhappiness and poor health. Being happy depends on two factors:
Having a feeling of purpose: Work plays an important part here. You must have a feeling of satisfaction and believe that your contribution in the work place, is valued and appreciated. You must also enjoy your work, and not view it just as a means to make a living.
Finding a connection with others: Man is a social animal, hence, the need to connect with other people in society is a basic requirement for a healthy life. Friends,family and relationships, therefore, form the core of a healthy existence.
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