Simple Mantra for Women to stay Healthy and Fit by Dr. Shruti Gora

Women in general have to deal with a lot of energy loss, weakness and low-immunity because of hectic unscheduled life, juggling work-life and family responsibilities.How they can do holistic integration of healthy nutrition coupled with regular exercise? This article brings up the solution to this concern.

The importance of healthy balanced diet and physical fitness can never be underscored. In fact in today’s time it is the real need of the hour with the present generation leading a more sedentary lifestyle with extended office hours, stressful deadlines and 24x7 busy routines. The easiest and the most convenient aspect to ignore in the hustling schedule is the Health. 

It is the time that we pay attention to our health before it is too late. Good health begins with a holistic integration of healthy nutrition coupled with regular exercise. Women in general have to deal with a lot of energy loss, weakness and low-immunity because of hectic unscheduled life, juggling work-life and family responsibilities.

Even if they take up a routine to improve their health and stay fit, it becomes difficult for them to maintain it and get demotivated easily if they are not getting desired results or not losing weight for a period of time. It is important to understand that whatever fitness regimen you take up, you have to focus on your overall health and strength first. The goal is to achieve that and not only to lose weight or inches. The best way to start looking after yourself is to mind what you eat.

The food we consume has a pivotal effect on our body as well as mind. A healthy diet consists of the right food groups with the right amount of calories. It should not contain excess of sugar, salt, fat and alcohol.

Always try to set realistic goals and start withbasic sound nutrition practices like:

  1. Drink 8-10 glasses of water as staying hydrated is equally important for good health. Drink zero or low calories beverages such as water,green teaand coconut water.

  1. Eat whole grains, high fibre food, proteins, fruits, vegetables, dairy products every day. Avoid canned, refined processed and junk food as much as possible.
  2. Instead of three heavy meals, try to eat every 3-4 hours to feel active and energised. Keep handy healthier options like fresh fruits, nuts, roasted chana, murmura for munching in between meals.
  3. Avoid sweetened drinks like canned fruit juice, soda, sports and energy drinks, flavoured milk as these add a lot of sugar and calories to our diet.

  1. Good nutrition doesn’t come in a pill. Try eating a rainbow of food items as our body benefits most from healthy whole foods.
  2. Eat fermented foods as they contain billions of tummy loving beneficial bacteria.
  3. Develop a healthy eating program that you can easily implement for the rest of your life rather than following fad diets. It simply comes down to eat regular nutritious food and creating a balance with treat foods that allow you to enjoy life. Rather than fried food, always eat baked, grilled or broiled food.

Regular exercise and physical activity is also extremely important for staying healthy both in body as wells as mind. It helps to improve muscle strength, increase joint flexibility, and maintain performance of lungs and heart thereby decreasing risk of heart disease. Women dealing with hormonal problems all the more need to exercise daily. You have to keep in mind that household work which you do doesn’t count for exercise. So it is time to stop convincing yourself on that logic.

Walking is the best exercise for women of all age groups. Simple stretching exercise in between your daily routines can also be effective booster for your health and concentration. Moreover, it also boosts brain power and alleviates stress, depression and anxiety.

Yoga, meditation and simple activities like doing crossword puzzles, Sudoku, calculating sums in mind etc.ensure healthy and robustmind.To maintain good health, you also need to take care of hygiene and sanitation round yourself.

Always remember that nutritious food and exercise can’t be replaced by shortcuts. Staying healthy and fit is the best way of ensuring a long, healthy and happy life. Healthy women are more capable of raising healthy families and have an extra edge over their competitors at work.

It is correctly stated that “Health is the actual wealth that a person can retain”.

About The Author

Dr. Shruti Gora

Dr. Shruti Gora is presently working as Chief Medical Officer (Homoeopathy) with Dept. of AYUSH, Govt. of NCT of Delhi. She has done her BHMS from Nehru Homoeopathy College, Del.... Read More..

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