Surefire Your Health in 2024

We frequently neglect our health even if we know that our health is the most precious asset in this entire world. We take our health for granted thus inviting many lifestyle evils. In this new year by bringing a few changes we can reclaim our health and sustain the same for a long period of time. By consciously making choices that prioritize our health, we can set the stage for a more balanced and satisfying year.

I am hopeful that most of us might have made a New Year's Resolution to keep ourselves fit and healthy. I am going share few actionable points i.e. Small changes, big health gains! which has given me enormous benefits in 2023. Go for it and you can share your delightful experience.

Lifestyle Correction and Rejuvenation

Our modern lifestyle, with its fast-paced and competitive nature, can lead to health issues, often linked to unhealthy habits like excessive screen time and reliance on processed, stylish packaged foods and refined foods. The saying "prevention is better than cure" is true; significantly changing diet and lifestyle is crucial. A 2018 Harvard School of Public Health study revealed that adopting five healthy habits reduces the risk of cardiovascular disease by 82%, cancer by 65%, and overall mortality by 74%.

These habits involve maintaining a healthy diet, regular exercise, a healthy body weight, moderate alcohol consumption, and not smoking. Harvard T.H. Chan School of Public Health suggests that adhering to these habits in adulthood can extend life expectancy by over a decade.

We are what we eat - Food Habits and Fasting

Food is the most important ingredient for a healthy life. Food can poison our body or can prove to be nectar for our health. Food plays 70% of the role in making us fit and healthy. Choosing a nutritious diet and favoring plant-based foods for their health benefits are essential. Replacing/minimizing animal protein, minimizing unhealthy carbs, and regulating fat and sugar intake, especially avoiding trans fats and saturated fats, contribute to a healthier lifestyle. Opting for organic foods is advisable due to their superior taste and lower pesticide residues.

In 2023, I literally experimented with the simple changes as suggested above as far as food and fasting is concerned. Simple changes like saying “No” to Sugar and regulating carbs, completely abandoning packaged foods and adopting plant based foods worked miracles. I instantly zoomed to a healthy BMI level. Finally, I could say Goodbye to those tough and stubborn fats stored in my body resulting in a reduction of 16 Kgs weight which I was carrying all these years. Miracle happened when weight slashed to 78kg from 94kg - all this in just 4 months. I worked in a very planned manner with a goal in mind. I gained more endurance, more energy, more clarity, more happiness and more confidence. I also followed the Daniel diet Program for 21 days which again cemented my healthy habits. Daniel Fast, which emphasizes whole, plant-based foods while eliminating sugar/processed/packaged/fast foods and animal products, worked wonders for me in detoxification of the whole body.? What I could not achieve in the last 5 years with consistent running & exercising? (could not even reduce 5 Kg ), but just by adopting the right food habits & fasting - I could achieve what I have never imagined in just four months. I had adopted Intermittent fasting as well as other modes of fasting for faster healing and new cell growth in the body while working on lifestyle rejuvenation and correction program.?

Watch out for my upcoming post to know more on fasting and healthy food habits to surefire your health in 2024.

Build strength and flexibility through workouts and exercises

Sedentary lifestyle is taking a toll on our health. Thousands of research and studies have concluded that with Regular physical activities like walking, running or yoga or exercises are essential to maintain good health. Choose an exercise routine you like, as this will increase the likelihood of sticking with it. Some of the top benefits of exercising are:

●????? Physical Health: Regular exercise boosts cardiovascular health, builds muscles and bones, and helps maintain a healthy weight.

●????? Emotional Well-being: Exercise releases mood-lifting endorphins, reducing stress and anxiety while enhancing cognitive function and sleep quality.

●????? Being Fit: Regular exercise prevents chronic diseases, supports immune function, and improves overall fitness.

●????? Social Connection: Team sports and group exercises foster social bonds, providing a sense of community and support.

●????? Holistic Well-being: Exercise is a joyful journey nurturing overall well-being, from boosting self-esteem to improving sleep quality, tailored to individual interests.

When you are aging, only running and walking won’t help much unless we do strength exercises. Combine running or walking with strength exercises & breathing excercsing for more optimal results. Whether it's cardiovascular exercises like walking, yoga, or dance, the key is to move your body regularly. Strive to complete strength training activities twice weekly and at least 150 minutes of moderate-intensity activity each week.

Breathing Excercises

Breathing is fundamental to life, not just in the sense of supplying oxygen to our bodies but also in its impact on our overall health and well-being. Here are several ways in which the way we breathe influences our health - oxygenation, stress reduction, enhanced immunity, uplift energy, mental clarity, sleep improvement, cardiovascular health etc.

Most of us breathe wrongly. Conscious breathing is a simple yet powerful practice that improves our physical and mental well-being. Incorporate moments of deep, mindful breathing into your day. Focus on inhaling slowly through your nose, allowing your lungs to fill with air, and exhaling through your mouth. Engaging in this activity makes you feel more at ease, concentrate better, and experience less stress.

Consider integrating breathing exercises into your morning routine, during breaks at work, or before bedtime. Improve your health and cultivate inner peace by incorporating effective breathing exercises, such as diaphragmatic breathing, 4-7-8 breathing, box/square breathing, alternate nostril breathing, and morning energizer breathing.

Sleeping is the best natural healing power

Sleep is a fundamental pillar of overall health and well-being. 7 Hours sleep is the ideal. Even a good 6 hours of sleep will help in the right nourishment. Good night sleep helps us in bolstering immune function, regulating hormones, and aiding in maintaining a healthy weight. On a brain level, sleep significantly impacts cognitive abilities, memory consolidation, and mood regulation.

Prioritizing consistent sleep patterns, a calming bedtime routine, and creating an optimal sleep environment are essential steps toward harnessing the multitude of benefits that quality sleep provides

Bring Balance into Everything

Achieving balance in all aspects of life is crucial for overall well-being. This includes balancing work and personal life, maintaining a healthy work-life integration, and setting boundaries to avoid burnout. Right food , optimum exercises, correct breathing and sound sleep would go a long way in ensuring we are fit at whatever age we are. At 80 also, one can tap the energy of 20 by adopting above lifestyle rejuvenation tips and I am sure if you can adopt a few of them also you can soon surefire your health in 2024. Give it a nice try to reach the next level. THE ONE WHO IS FIT WOULD BE HIT.

Join 100 Years Life Club WhatsApp Group for healthy living tips. Take the first step toward balance, leaping into a more fulfilling life.