If you want to stay healthy then adopt these funds of fitness
A healthy mind resides only in a healthy body ... The saying is old, but is completely true. By the way, if we include some things in our routine and follow some rules, then we can keep ourselves fit more easily. Know a few important things for this:
Learn to breathe :
Do yoga for half an hour daily. Include asana, meditation, deep breathing and anulom-antonyms. Taking 10-15 minutes of deep breaths in the morning increases the capacity of the langs by 70%.
- Meditate for 10-10 minutes in the morning and evening. This increases the amount of oxygen in the body and also controls BP.
Formula of 80 will keep fit
Keep abdominal width, heartbeat, bad cholesterol, empty stomach sugar, lower BP below 80. Play 80 applause and laugh at least 80 times in a day.
- Do not drink more than 80 mL soft drinks a day. Also add soda to this 80 mL and dilute it and make 200 ml.
- Do not eat salt more than 80 grams of in two weeks. It can increase blood pressure. BP patients should eat less salt.
- Do 80 minutes brisk walk, 80 minutes aerobics and 80 minutes stretching exercises a week. It is better to combine all three.
- Surely complete heart condition up to 80 percent in the treadmill. If the heart does not beat loudly in exercise, there is no use for the heart.
Lose weight, strength in life
- Do not aim to lose more than 2 kg of weight throughout the month. If you lose weight very fast, then there is more chance of gaining weight again because more diet reduces metabolism.
- Keep a target of consuming 500 calories daily, but do not do so by eating less. For this, subtract 250 calories from the food and reduce it by exercising 250 calories.
- Keep a combo of 60% cardio and 40% strengthening exercises while losing weight. Do brisk walk for cardio, aerobics, swimming, cycling etc. and do dumbbells, pushups, sit ups, sun salutations etc. for strengthening.
Keep BP in control :
Keep your lower blood pressure below 80 mmHg. If your lower blood pressure is more than 80 mmHg, go to the doctor every year for a checkup.
Healthy food, health treasure
- Eat a little 5-6 times a day. To keep the heart and liver fit, eat such things which are rich in fiber, such as wheat, jowar, millet, oats etc. Cholesterol is reduced by the fiber of oatmeal, sprouts, oats and pulses.
- Eat green vegetables, sunflower seeds, flax seeds etc. These contain folic acid, which helps maintain cholesterol levels.
- Flaxseed, almonds, beans, fish and mustard oil contain a lot of omega-three, which is good for the heart.
- Eat 1-2 walnuts and 8-10 almonds daily.
Flour and sugar are dangerous
- Trans-fats are very harmful for health. Trans fats are produced by heating the oil frequently or heating the oil too fast. These plants are found more in ghee.
- Although there is no direct connection of heart disease with saturated fats (ghee, butter, cheese, red meat etc.), it should be eaten only in the fat limit.
- Refined carbohydrates (white sugar, white rice and white flour) are far more harmful than fat. Try to remove them from your food.
Use jaggery instead of sugar, brown rice instead of white rice.
- Even if healthy, do not take more than 3-4 teaspoons of fat daily. This includes desi ghee, butter and refined oil.
Ooh ... ah ... Ouch ...
If you are troubled by waist, leg or back pain, follow the formula of RICE, ie rest, ice, compression elevation.
Rest: Relax. Do not turn around too much, nor stand for long.
Ice: Place ice in a cloth or bag and apply it for 10-10 minutes 4-5 times a day at the site of pain.
Compession: Apply crepe bandage, knee cap or knee brace at the knee or waist.
Elevation: While lying down, place a pillow under the leg so that the knee is slightly elevated. During this period, stop exercising and yoga and relax. Volini, Moves, Vovern Gel, DFO Gel etc. can be massaged with a gentle hand balm or gel for one to two minutes.
Avoid and save in heart attack like this: Do not take the pain arising in the chest lightly. It can also be associated with heart disease.
- Acidity and heart pain are similar. Nevertheless, there can be difference between the two.
- If there is severe pain in large area in the middle of the chest, feel pain moving towards the left arm, pressure like stone on the chest - feel, quite nervous, restless, sweating, pain increases instead of decreasing, fear of heart attack The pain of acidity is felt as stinging at a particular point.
If there is a possibility of heart attack, give the patient to chew 300mg of Asprin immediately or drink it after dissolving in water.
- This increases the chances of survival of the patient by 30 percent.
- Heart patients can also take sorbitrate instead of aspirin.
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