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These simple adjustments in life have the potential to serve you and your health for the rest of your life.
1-DECREASING YOUR SALT INTAKE:
Consciously decrease your salt intake by 50% as high salt intake is one of the major reason for high blood pressure, the number 1 cause for heart and kidney failure.
When coming at home, simply start sprinkling salt on your food rather than adding it with a spoon during cooking.
When eating out, look for foods with a lower sodium content.
2-KEEP GAP OF 3 HOURS OR MORE BETWEEN DINNER AND SLEEPING:
When we eat, our digestive process kicks in. This process requires energy and effort from our body. When we go to sleep, our body shuts down and is in its sleep mode and doesn't want to spend energy.
Keeping a gap of 3 or more hours between dinner and going to bed means that by the time we go to our body, the digestive process in our stomach is completed. This means there is no unnecessary stress on our body during sleep which leads to better digestion, better appetite and better energy expenditure.
This all translates to better health.
3-FROM BREAKFAST TOWARDS DINNER,KEEP REDUCING YOUR CALORIES:
Day is for work and night is for rest. That’s how nature made us and programmed our bodies accordingly.
Your breakfast should have the most calories among all your meals of the day. This helps as you have a whole day of activities infant of you so you will keep utilizing these calories with very little chance of these calories getting stored as fat.
Secondly, you need energy which a good breakfast provides you and saves you from cravings, binge eating and unplanned impulsive snacks.
As you reach night, your activities are getting less, your body is slowly getting into a relaxation mode so keeping the calories intake on the lower side will reduce chances of extra calories and storing fat.
4-DRINKING WATER BEFORE MEALS:
As simple as it sounds, one just cannot ignore the huge positive impact it has on our health. When we drink water, it makes sure that we are well hydrated.
Secondly, it stretches our stomach and that in result gives signal to our brain that stomach is full so brain reduces the appetite and you end up eating a lesser quantity of food.
5-KEEP AWAY FROM REFINED AND PROCESSED FOODS:
Eat fruits without peeling them as the peel has lots of fibre and nutrients. Take carbohydrates in its whole form, for e.g., whole wheat flour or whole wheat bread as it greatly increases the fibre content of your food which is great for health.
