Getting 10 minutes of morning sunlight is an ideal way to start the day as it can help you get the much-needed vitamin D. Vitamin D plays vital role for maintaining your overall health. When you have adequate vitamin D in the body, it can keep the bones strong, improve mental health, and help you get sound sleep.
Lifestyle changes are essential for leading a healthy life. Introduction of balanced diet, regular physical exercises, taking sunlight, and stress management can play a significant role in preventing harmful diseases like heart disease, diabetes, blood pressure, and even cancer.
These changes can boost energy, enhance mental health, improve lifespan, and boost quality of life. You can begin by adding more seasonal fruits, vegetables, whole grains, and healthy fats as they can offer the necessary nutrients that the body requires for healthy functioning. At the same time, it is imperative to cut intake of processed and sugary foods.
Recently, Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared 8 simple yet powerful habits that can transform your overall health. “25 years as a doctor taught me this: it is not the extreme changes that transform your health - it is the small habits you repeat daily.”
1. Start Your Day With Gratitude, Not Your Phone: If you begin your day by scrolling your mobile phone, it can shoot your cortisol levels and cause stress. Try spending some time thinking on what you are thankful for. He said, “Gratitude activates your vagus nerve and steadies digestion for the day.”
2. Get 10 Minutes of Morning Sunlight: It is an ideal way to start the day as it can help you get the much-needed vitamin D that can lift your mood. Vitamin D plays vital role for maintaining your overall health. When you have adequate vitamin D in the body, it can keep the bones strong, improve mental health, and help you get sound sleep. Many individuals suffer from low vitamin D these days due to long working hours. People with low vitamin D levels suffer from fatigue, depression, and bone-related issues. “morning light resets your circadian rhythm, boosts vitamin D and mood, and keeps your gut clock aligned,” emphasized Dr Saurabh Sethi.
3. Walk For 10 Minutes After Meals: It is significant to take walks after your meals as “post meal walks improve digestion, balance blood sugar levels, and prevent that post-meal slump. The doctor emphasised on taking 10 minutes of walk at least after the biggest meal of the day.
4. Add Fermented Foods To Your Diet At Least 3 Times A Week: He said that “yogurt, kefir, dahi, kimchi, or kanji feed your microbiome naturally – no capsules needed (for most people).” The food can effectively support bone health as it is a powerful source of calcium and protein. You may opt for Greek yogurt as the food is a good source of several nutrients that build muscles, help you feel full for longer, and support weight loss by controlling appetite.
5. Add More Herbs And Spices To Your Food And Drinks: Turmeric, ginger, cumin, fennel, and black pepper can support digestion, alleviate inflammation, and nurture the healthy gut microbiome. Aim for 30 different plant foods per week – herbs and spices are an easy and strong way to reach that target, added Dr Sethi.
6. Follow A 12-Hour Eating Window: The doctor has suggested to follow a 12-hour easting window as the gut repair and detoxes best when it rests overnight. You can follow the eating window of of 8 am to 8 pm for desired results.
7. Eat Berries Regularly: Berries are a powerful source of antioxidants such as anthocyanins that can offer strong protection against oxidative stress and inflammation that may lead to surge in the risk of heart diseases. “Rinse them well with baking soda and water to remove residue. Berries fuel beneficial bacteria, lower oxidative stress, and protect liver cells,” suggested the doctor.
Regular consumption will support healthy eating habits as berries are vital source of sustainable nutrition.
8. Prioritise 7-8 Hours Of Quality Sleep: The doctor said that “your microbiome regenerates at night.” Late night will lead poor digestion and subsequently more sugar cravings the following day.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
At marvelof.com, we spotlight the latest trends and products to keep you informed and inspired. Our coverage is editorial, not an endorsement to purchase. If you choose to shop through links in this article, whether on Amazon, Flipkart, or Myntra, marvelof.com may earn a small commission at no extra cost to you.
