Health is the overall condition of a person .It is the soundness of the body, freedom from disease or abnormality, and the condition of optimal well-being.
A person is said to be in optimal health when the body is functioning as it was designed to function.
Recommendations for optimal physical Health:
- Waking up
- It is advised to wake up preferably before Sunrise with positive thought. Train the mind to wake up with Positive Intention.
- Once awake, take 5 minutes and make an intention for the day to take things as they come. This helps in acceptance of the situations and people than resisting them.
- Water Therapy
- It is recommended to drink 1.25 liters of water every day in the morning, but for people who are not used to drinking water it is advised to drink at least half liter of water as a first thing early in the morning.
- Refrain from eating or drinking for 45 minutes after water therapy.
- Dietary Changes
- Food plays an important role in our mind, our emotions depend on the type of food we take. Maintaining food timings is an essential part in the overall health.
- Eating fresh food at least one time in a day is important.
- Maintaining the timings is very important, avoid eating late into the night. It is recommended to have Dinner before 8pm.
- Eating food 3 hours prior to sleep helps digestion and gives good sleep.
- Early morning eating sprouts and fruit in the diet will help in keeping active throughout the day.
- Developing awareness in eating foods that help the body is important. Be aware of every bite and feel the food. Make sure there is no TV or any other distractions while eating.
- Chew each morsel 40 times, this will help in good digestion as well as weight reduction. Chewing enables part of the digestion to occur in the mouth, and it automatically improves the metabolism.
- For physical strength eating non-vegetarian food helps, but the non-vegetarian food consumes entire energy in the body to digest. Make sure that exercise is incorporated into the daily routine to offset the intake of heavy food.
- Consuming in smaller portions is recommended for good health.
- Reduced intake of alcohol content among social circles helps to a large extent.
- Everyday sleeping at the same time also tunes the mind and helps in getting sound sleep. Irregular sleeping patterns impact the mind and overall well-being.
- Exercise is very important for all of us irrespective of age and gender.
- Depending on the age and body flexibility exercise routine can be designed.
- Pranayama, stretching and warm up exercises are advisable.
Waking up early may seem difficult, especially when the voice inside your head is telling you to stay in the embrace of your warm duvet and cool pillow. Beating that inner voice, however, shows control and discipline and you start the day on a high note. Waking up early gives you more time in your day and already awake with a sense of achievement, you are ready to accomplish anything.
Here are the top 10 health benefits of waking up early:
- Early risers are more proactive –Studies have shown that people who rise and shine tend to agree more with statements that indicate action and confidence. You think faster and are more focused on getting things done in the morning.
- Better mental health –The first hour of your day and how you spend it often sets the tone for the rest of your day and your life. Waking up early reduces stress and creates a more positive attitude. It also eliminates the need to rush because you have an ample time.
- Helps to sustain a healthier diet –Breakfast is the most important meal of the day that should never be skipped. Eating breakfast is like starting your engine. Waking up late sometimes means missing out on breakfast and so your engine has a low start. Eating breakfast is also a foundation for building healthy eating habits and makes you less likely to eat junk the rest of the day.
- Increased productivity –There are less distractions in the early hours of the day so you can achieve more with minimal interruptions. After a good night’s sleep, your brain is charged and ready to work hard. You are at your most efficient and will get things done quicker and better. Early risers are also better at making decisions, planning and setting goals. Waking up early may be difficult at first but once you get used to it, you will have more energy to take on the day.
- More time to exercise –Exercising first thing in the morning doesn’t interfere with work or social plans throughout the day. Morning workouts are less likely to be cancelled when compared to nighttime workouts which are often rescheduled due to last minute plans. There’s nothing like a great workout to boost your day, too. Exercising energizes the body so you’re ready to take on a full day.
- Better sleep quality –Waking up early promotes a normal sleep schedule. By going to bed early and waking up early you’re setting your internal clock to a specific routine. Going to bed earlier allows you to be well rested to where you won’t be tired during the day.
- Accomplish more goals –Being an early riser allows you to plan out your day and set goals to get your tasks accomplished. Having a set plan to accomplish that day’s goals mind prompts you to do your best achieving it. Accomplishing a goal a day promotes a more productive and happier you.
- More time –The early risers are one step ahead of the crowd: calm, collected, and accomplished when everyone else is rushing to the office. Getting to your job early shows people you are dedicated and hardworking. When you wake up early, you have more time for planning, strategic thinking and getting organized.
- Self-Mastery –Waking up early consistently takes a lot discipline. You begin to take control of your life and have more control over the activities you engage in. You acquire time management skills, meaning less last minute work popping up throughout the day. Being disciplined, organized, on top of your schedule and having clear stewardship are all elements of strong self-mastery.
- Peace and quiet –The morning tranquility is an indescribable bliss. This serenity comes with two levels. First, there’s the physical quietness. You rise with the sun and are alone with no disturbances. Then there comes the mental level – the quietness, peace and clarity. While physical peace is something you also get by sleeping late, the mental peace comes from waking up early. The tranquility on both levels gives you the unrestricted space to get an early start on whatever you want to do.
Water is a wonderful source which helps in overcoming stress, anxiety and depression.
Across the world today quite an appreciable number of people are desperately looking for ways to burn off excessive fat. Several have tried various methods ranging from exercises, diets and even surgery- unsuccessfully. According to Batmanghelidj, the body’s biological thirst signals can be mistaken for signs and symptoms of other illnesses. If we treat the root cause of these—dehydration—we can avoid costly and unnecessary medical interventions and enjoy long-term wellbeing.
“Humans seem to lose their thirst sensation and the critical perception of needing water,” wrote Batmanghelidj in one of his two books on chronic dehydration and water therapy. “Not recognizing their need for water,” he continued, “they gradually become increasingly and chronically dehydrated with the progress of age.”
About two decades ago, a method called Japanese water therapy was discovered. It has helped numerous people in their desire to lose fat and even lose weight. By just drinking water first thing in the morning before brushing your teeth, this method has also been used to fight ailments such as headaches, constipation, endocrine disorders, asthma, epilepsy, palpitations, arthritis, obesity, bronchitis, and throat diseases.
- As you wake up in the morning before brushing your teeth, drink at least 400 to 600mls of water (Night brushing is a must).
- Brush your teeth but don’t eat or drink anything for the next 45 minutes.
- You can go ahead and have breakfast after the 45 minutes are over.
- Do not drink anything for 1 hour before or after any big meal (Breakfast, lunch or dinner).
You continue with these steps for a number of days and results can be noticed within 30 to 60 days for the following ailments (always consult your Doctor).
- Elevated blood pressure
- Even Cancer.
You might want to ask questions regarding the water used, the temperature need not be cold or warm and any water at room temperature (25 degrees Celsius) is considered appropriate. Also the water should be as tasteless, colorless and odorless as possible. There are quite a number of modifications to this water therapy but not all work. The instructions above must be strictly followed to achieve success. The only side effect you might experience is excessive urination which you have when you first start the therapy and there can be instances of Vomiting.
What are the other benefits of drinking water first thing in the morning?
- Helps with regular bowel movement
- Flush out toxins from your body.
- Help to re-hydrate your body.
- Balances the lymph system, these glands help in performing daily functions, balancing body fluids and fighting infections.
- Purifies the colon and increases the absorption of nutrients.
- Increases the production of new blood and muscle cells.
- Regulate the body temperature.
- Jumps start your body metabolism.
- Keep you alert and energized throughout the day.
Stress, depression and anxiety are three very different conditions. Sometimes stress can lead to the other two conditions, There are many ways to tackle these emotionally tolling conditions, including removing stressors from our lives, taking medications, resting, exercising, meditation, yoga. These disorders are primarily mood disorders, stemming from the brain and 85% of brain tissue is water. Dehydration causes energy generation in the brain to decrease, lack of water can be the culprit in any of these disorders.
There are several types of anxiety disorders, the most common being general anxiety disorder (GAD).Replacing soda, sugary drinks, tea with water and limiting caffeine intake and alcohol helps in dehydration because the body takes up to 3 times the amount of water to process that drink. If we don’t give our body the amount of water it needs it will take from your bones, muscles, and brain.
Water is a great “anxiety quencher”. When the body is dehydrated, it can actually induce anxiety and nervousness. When we are dehydrated our cells feel it at the molecular level and communicate this to the subconscious as an underline subtle anxiety or threat to survival, drinking eight glasses of fresh water a day helps in rebalancing this deficit.
Water alone may not cure GAD and other related disorders, but it will surely calm the nerves. Herbal supplements can help to calm the nerves.
It is important to eat a healthy and balanced diet for proper functioning of all organs of the body. Diet rich in all the nutrients is very important for normal functioning. Balanced nutrition support proper functioning of all parts of the body.
Adequate diet should be taken to increase supply of oxygen to the brain. People suffer from depression due to lack of oxygen to the brain and if proper nutrition is taken it supplies proper nutrients to the brain and give relief from stress.
- Tea, coffee should be reduced as these reduce the functioning of the brain cells and make the brain dull that leads to stress and depression.
- Alcohol intake and other habit forming drugs should be reduced as they reduce the power of concentration and memory.
- Water and fresh juice should be increased to remove toxic substances from the body.
- Honey is good for reducing stress.
- Fruits juices are also good for increasing mineral and vitamin supply to the brain. Different fruits can be mixed in making juices for adequate nutrition of the body
- Plum is a very good fruit for depression. Eat five to six plums every day in the morning before food.
- Basil leaves also help in reducing stress and depression. Eat basil leaves in the morning to get a good feeling.
- People suffering from depression should spend time with friends with family and friends to get away from stress.
Flaxseed, pumpkin seeds and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. “Magnesium helps to help alleviate depression, fatigue, and irritability,” When you’re feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention.
Exercise is aimed at building your muscles and physical strength and endurance. It increases the blood supply. Most exercises increase your breath rate and heart rate. You consume more oxygen during exercises than when you are doing your daily routine activities.
- Brisk walking
- Weight Lifting
- Kick Boxing, Martial Arts etc.,
- Sports like Tennis, cricket, Badminton etc.,
Any exercise of your choice for more than 20 minutes a day is beneficial.
Do the best of your capacity. Don’t overdo it!!