Do you want to lead a healthy life in the world which is digitally yours? Then you must incorporate the digits 5-2-1-0 in your life. Each number will inspire you to adopt a healthy habit. Let’s read on without any further ado.
5 A Day
Fruits and vegetables are packed with essential nutrients necessary for the stronger immune system. World Health Organization recommends eating 400g of fresh fruits and vegetables every day. And to promote this concept WHO had conducted numerous campaigns globally. Consuming 5 portions of fruits and vegetables help in ward off lifestyle diseases.
A busy and hectic schedule has forced us to choose fast-food, which is an unhealthy choice. It lacks essential vitamins, minerals and comes with preservatives, extra fats, sodium and added sugar. All this contributes to cardiovascular diseases, diabetes, and cancer.
A recent research published on NCBI says eating 5 portions of fruits and vegetables would reduce the risks of lifestyle diseases. Most of the fruits are packed with vitamins, minerals, and fibers, etc. Besides, any plant based food contains phytonutrients, which have added benefits to your health.
- Eat 5 portions of fruits and vegetables (every day) which are equivalent to 400g.
- Replace fruits juices with whole fruits
- Replace potato with Sweet potatoes, Swedes, and turnips
- Snack on dried fruits or frozen fruits
2 Hours Screen Times
Early on, TV was the only source of entertainment. But with everything being digitalized the concept of entertainment has changed radically. Now you have more choice than ever. Smart phone or laptop with lighting fast internet has multiplied screen usage. Socializing using social media is in vogue now. And the consequence, people tend to spend more time in front of the screen.
According to a recent study published on American Medical Association, Spending every additional 2 hours glued to the screen can increase your risk of developing type 2 diabetes by 20% and cardiovascular diseases by 15%. Another study published on NCBI found that excessive screen time can reduce life expectancy.
Besides poor quality screen time is also associated with:
- Irregular sleep schedules and shorter duration of sleep
- Behavioral problems
- Loss of social skills
- Violence, etc.
Therefore, it is recommended to limit your screen time maximum by 2 hours or less. Make sure to replace screen time with some physical activities like playing your favorite game or spending quality time with your kids. Once you restrict access to TV, smart devices, and the internet in your bedroom, your sleep quality will improve. You feel more energetic each morning after waking up. And you will be surprised to see a radical change in your overall health.
- Limit your screen time to 2 hours or less.
- Make your bedroom free from TV, smart devices, and internet connection.
- Replace excessive screen time with physical activity like playing the game, walking and jogging, etc.
1 Hour Exercise
The sedentary lifestyle has become part and parcel of our life. It’s hard to lead a physically active life while everything is readily available at your fingertips. According to a recent study sedentary lifestyle is associated with heart disease and clinical depression. Besides, those who move less are more prone to develop diabetes.
But the good news is you can enjoy better health by introducing exercise in your life. Start with 1 hour of physical activity 6 days a week. From aerobics to yoga any form of exercise proved to be beneficial. Mild to moderate workout for one hour can help:
- Improve blood sugar.
- Lower blood pressure.
- Increase HDL “good” cholesterol in your blood.
- Elevate your mood.
- Control body weight.
When it comes to mental health exercise plays an important role. Regular workout is proved to be a great stress reliever. More endorphins, which are feel-good neurotransmitters, are produced. And you experience elevated mood. It also improves your cognitive skills.
Make sure to consult your physician to find out right form of workout that suits you. If you are leading a sedentary lifestyle for a long time, it might be difficult for you to fit yourself into an exercise regime. So, start in moderation and stick to it till you get the hang of it.
- Start with an exercise regimen and stick to it
- Do exercise for 1 hour 6 days a week
- Choose the right kind of exercise that suits you the most
- Consult your physician before choosing the form of exercise
0 Sugary Drinks
According to a study conducted by NCBI stated that added sugar consumption is linked to chronic diseases. Cardiovascular disease, obesity, diabetes and Non-alcoholic fatty liver disease (NAFLD) and certain types of cancers are among the few to mention. Besides, those who take more sugar experience cognitive decline.
People who get 17 to 21% of calories from added sugar are at a risk of developing the cardiovascular disease by 38%, a recent research says. Added sugars are syrup or sugar which are added during processing of foods or beverages.
Here are the lists of foods that may contain added sugar, therefore, need to be avoided:
- Soft drinks and cool drinks
- Fruitades or fruit punch
- Dairy products like ice cream, sweetened milk, sweetened yogurt, etc.
You may reduce added sugar intake by avoiding above-mentioned foods. Additionally, you can start taking less sugar in tea, coffee, and any health drinks. Replace refined sugar with honey and jaggery, which is considered a healthy choice.
During summer you body get dehydrated and you feel thirsty more often. To maintain the electrolytes balance and to quench your thirst drink unsweetened fruit juice or tender coconut.
- Say no to added sugar or zero added sugar
- Avoid sugary drinks like soft drinks and fruit punch, etc.
- Stop consuming sweetened milk, yogurt, and ice cream
- Reduce sugar intake in tea and coffee
- Replace cool drinks with tender coconut