A calendar of good health

Drink More Water 

Start the year with something as simple as drinking more water. This easy-sounding practice can work wonders. Many health studies say that drinking warm water can reduce weight and increase metabolism. Water makes you feel full and that results in eating less. It also helps in flushing toxins from the body. Drink a minimum of eight glasses per day.

Don’t miss Breakfast 

Make breakfast a priority. Many of us skip breakfast almost daily in a rush to reach work, some in a bid to reduce weight and many who sleep till late start their day with lunch. A large number of studies prove that a nutritious breakfast is not only healthy for the body but keeps our brain sharp, and improves concentration and productivity.

Get enough sleep

Resolve to sleep better. Most Millenials and teenagers, with their YOLO philosophy, try to do it all and sleep is usually the first casualty. Adequate sleep improves memory, concentration, metabolism, stamina, immunity, lifespan, creativity and much more. It lowers stress, BP, anxiety, risk of heart attack and diabetes. Grab a sleep of seven to eight hours every night.

Keep a food diary

The practice of keeping a journal of everything you eat can help you in keeping a track of your diet. This can aid you in making changes in your eating habits. You can also use it to improve your health by tracking what you eat and drink. For those trying to lose weight, the diary can help you and your nutritionist understand your eating habits. 

Go for a walk 

Aim for a brisk walk of 30 minutes, five days a week. If time is a problem then break it into a stretch of 10-15 minutes, twice or thrice a day.  A daily brisk walk can help you maintain a healthy weight, strengthen bones and muscles and improve balance and coordination. The faster, farther and more frequently you walk, the greater the benefits.

Eat vegetables & fruits

The summer brings its bounty of fresh vegetables and fruits. Eating a diet with plenty of fruits and vegetables has been linked to better health. These are low in calories, loaded with vitamins, minerals, fibre and antioxidants and can protect against heart disease and many cancers. The USDA's dietary guidelines say fill half your plate with fruits and vegetables at every meal.

Downsize your plate

Your perception of how much food you have is relative to the size of the plate that it is served in. Trade your large-size plate with small-size one to reduce portions and save calories. According to a study in the American Journal of Clinical Nutrition, people who shrank their portions by 25 per cent slashed 250 calories a day, enough to help them lose a half-pound a week and still felt full.

GIVE Meat A BREAK

For better health opt for meatless afternoon meals. Studies have shown that eating less meat, especially red meat, is good for heart and reduces blood pressure. Also a vegetarian diet has been found to reduce the risk of heart disease, obesity, hypertension, type 2 diabetes and some types of cancer. It lowers cholesterol. Vegetarians also have lower BMI.   

Work out with a buddy

From increasing motivation to exercise daily to getting more out of your workout, it is best to get a workout buddy. A partner can help you in meeting your fitness goals, trying out new exercises and make the session fun and safe. He/she can provide a healthy dose of competition and make you accountable and consistent in your workout sessions.

Practice slow eating

In today's times, most of us are in a chronic rush and a permanent state of stress. The immediate casualty is eating properly. We have forgotten to savour our meals. It is time to re-learn and practice the art of slow eating. It takes 20 minutes for brain to register that the stomach is full. Eating slowly helps you eat fewer calories and leaves you more satisfied.

Unplug to Unwind

Most of us, especially young people, 'live' on social media sites. A cell phone has almost become an extended organ of the body. Being digitally connected 24X7 has become an epidemic. Research has shown that this is an addiction and can lead to depression, stress and sleep disorders. Take a small step to connect with yourself and find peace and solace within.

Avoid skipping meals

In a rush to meet professional or personal deadlines, we often skip meals. Some of us do it lose weight.  It usually backfires, as skipping meals makes you feel hungry and you will end up eating more at the next meal. The brain also makes unhealthy choices when you are hungry. It is best to eat small meals at a two-hour interval.