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The women of today face many challenges and medical risks. While leading busy lives they should also be aware of their physical, physiological, emotional and spiritual well-being as well as about efforts to delay the ageing process. Women nowadays want to feel healthy and look attractive and not weak and be riddled with problems like osteoporosis, hypertension, diabetes etc. Complete wellness involves certain lifestyle modifications that include sound nutrition and food choices, regular and productive physical activities like exercises, yoga, meditation and rest. Listed below are a few health guidelines which when incorporated regularly will enhance your energy, health, stamina and will also hold off the aging process: 1. Regular exercise is a great stay-young tool. Women tend to lose muscle mass between the ages of 40 and 60. Exercising regularly can prevent loss of muscle mass and improve blood circulation, stamina, flexibility, reduce fluid retention, control weight and strengthen the bones and immunity. Pick a type of exercise that you can enjoy - aerobics, calisthenics, Pilates, boot camp, dance, gym workouts, jogging etc. Also mark out a physical fitness course that is workable and sustainable. 2. Add a brisk walk to your daily routine apart from your regular exercise routine. It provides aerobic fitness, strength and endurance and requires no special equipment. 3. Include at least three days of yoga. Yoga is a preventive and healing therapy that boosts flexibility, coordination and regulates the nervous, digestive and endocrine functions. Yoga helps to breathe out phobia, grudges and negative thoughts and promotes calmness and tranquillity. Breathing or pranayam must be done regularly as it revitalises our body and mind, clears confusion and clutter and promotes clarity of thought. 4. Spending
a few minutes of your time on prayers will help remove psychological
toxins and negative emotional baggage and give you spiritual uplift in
the process. Prayers can be empowering and can make you radiate with
power.
5. Sleep, rest and relaxation have a crucial effect on healing and in reducing stress and boosts mental and physical vitality. 6. Include foods rich in fibre like whole grains, millets, fruits, veggies, sprouts, beans etc. Have frequent and small helpings of food. The amount or portion size along with the time and type of food eaten impacts our health, weight and metabolism. Avoid constant snacking. Have fruits, nuts and beverages like green tea or herbal teas as fillers. 7. Keep yourself well hydrated with water. Have adequate amounts of water for better blood circulation and to keep your skin radiant. 8. Grooming of hair, skin teeth are vital for one's self confidence and self esteem. Treat yourself to massages, skin and spa treatments and facials to give you a sense of well-being. These also help to relax and rejuvenate you, improves blood circulation and oxygenation. 9. Eliminate junk foods, excess use of refined flour, oil, salt and sugar from your diet. 10. Stay active throughout the day. Being active, moving about, climbing stairs, household chores etc can do wonders to your flexibility, stamina and metabolism and keeps your skin radiant and glowing. 11. Incorporate good fats (omega-3 fatty acids found in walnuts, sunflower and seeds etc). These help to keep your skin healthy and glowing and stabilise your moods. 12. Take up a hobby. Reading, music, painting, dancing etc can make you energized, content and vibrant. 13. Avoid
excessive or frequent drinking of alcohol. However, an occasional
drink of red wine is good for health. The antioxidants in red wine
have many benefits. Enjoy the wine but exercise control on how much
you have. Three to four glasses of red wine a week falls into the
permitted limits.
14. Include herbs like tulsi, wheat grass, aloe vera, alpha-alpha etc as these are rich in medicinal and therapeutic compounds. The nutrients in these herbs help to boost immunity and will help rejuvenate health with vigour and glow. 15. Have pomegranate or its juice daily — helps lower blood pressure, cholesterol and is great for the skin. Have a few nuts daily. Although, high in calories, nuts help protect the heart, and are high in nutrients and fibre. 16. Enjoy and spend some time with nature for cosmic nourishment. Imbibe energies from the sun, earth, flowers. Listening to the birds and the sea have tremendous stimulating properties, and are calming, relaxing and healthy for the mind, body and soul. 17. Your attitude and body language plays a big role in making you look and feel beautiful and confident. There is beauty in the way one moves, how one sits, and in one's smile. A warm smile and a pleasing personality will always make you feel comfortable and beautiful to everyone. Staying young and overriding the aging process is all about lifestyle corrections and making the right choices. Lots of exercises and a good healthy diet are the best ways to help you enjoy your life, help you stay trim, toned, reduce risks of heart diseases, osteoporosis, arthritis and obesity and to stay young the natural way. —The writer is one of the leading holistic health gurus and has a health portal www.mickeymehtahbf.com
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Fitness
