Do's & Don'ts for Healthy Lifestyle
Essential Do's and Don'ts for a Healthy Lifestyle
DO’s and DONT’s OF A HEALTHY LIFESTYLE SUGGESTED BY Dr. KHADAR VALI
FOOD: Eat SIRIDHANYA as a staple food. One can make all varieties like idli, dosa, rotis, rice items, snacks, sweet and hot using these five siridhanya (foxtail, little, Kodo, barnyard and browntop millets).
1.
Quit rice, wheat, nonveg, eggs, maida (all purpose flour), tea, coffee, sugar, A1(jersey) milk, refined oils, health drinks (bournvita/ Horlicks/ complan etc), Indian cottage cheese (paneer), soya, dry fruits, packaged and junk foods (chocolates, ice creams, cool drinks, pizzas, burgers etc).
2.
Do not mix siridhanya (millets). Never use as multigrain flour. Each siridhanya is unique and helps in curing our body when taken individually.
3.
HERBAL DECOCTION: Drink herbal decoctions (kashaya) made from fresh leaves. Take a fistful of clean, fresh leaves, boil in structured water for 3 to 4 minutes, strain and drink.
4.
STRUCTURED WATER: Store water in a steel or clay pot with copper plate immersed in it for 7hours or overnight. Use this water the next day for all cooking and drinking purposes. Cleaning copper plate is mandatory using tamarind or lemon and salt.
5.
MILK: We can use desi cow milk for making curd, buttermilk, ghee (never consume milk directly). One can even extract milk at home by using sesame seeds, groundnuts, finger millet, coconut, safflower seeds. We can even use this milk to make curd.
6.
SWEETENER: Use palm jaggery as a sweetener instead of sugar and sugarcane jaggery (not suggested for sugar patients). Never use artificial sweeteners.
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OILS: Use only wooden Ghani (bull driven) oils as they are cold pressed, and so preserve the nutrients extracted from groundnuts, safflower, sesame, coconut. Store them in steel or glass jars.
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UTENSILS: Use stainless steel or clay utensils for cooking. We can use an iron pan or tawa for making chapattis and dosa (avoid pressure cooking, non-stick utensils).
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EXERCISE: Walk for at least 1 hour daily. If having trouble while walking apply sesame oil and massage well.
10.
MEDITATION: Meditate for at least 10 to 15 minutes daily.
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SLEEP: Sleep in total darkness without any lights for a good and undisturbed sleep. Wakeup before sunrise, complete dinner by sunset, sleep by 9 p.m
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Do: Stay Hydrated
Drinking enough water is crucial for a healthy lifestyle. It helps regulate body temperature, keeps joints lubricated, and prevents infections. Water also delivers nutrients to cells and keeps organs functioning properly. So, aim to drink at least eight glasses of water a day. If you’re active, or live in a hot climate, you may need even more. However, remember to replace sugary drinks with water for better health.
Don't: Skip Meals
Skipping meals can lead to problems like overeating later on or not getting enough nutrients. When you skip meals, your body may enter a starvation mode, which slows down metabolism. Therefore, it’s important to have regular meals and healthy snacks throughout the day. Try to plan balanced meals with protein, healthy fats, and plenty of fruits and vegetables. Because a regular eating schedule helps keep your energy levels steady.
Do: Exercise Regularly
Regular exercise is another key component of a healthy lifestyle. Aim for at least 150 minutes of moderate aerobic activity each week, along with muscle-strengthening exercises on two or more days. Exercise not only helps manage weight but also reduces the risk of chronic diseases. Because it can boost your mood and improve mental health, incorporating various activities like walking, swimming, or cycling can keep you engaged and motivated.