Healthy Eating Habits

Dear Friends,

In continuation of my 1st blog, now we will start to discuss our 2nd habit i.e. eating habit, which is deeply embedded in our subconscious. We must aware of our eating habits because it affects our health, personality, decision-making, and working ability. The chance of developing some chronic diseases, such as heart disease, high blood pressure, stroke, diabetes, weight loss/gain, etc., can be decreased by healthy food eating habits. Excellent health is the true wealth you must invest in.

What are Healthy Eating Habits?

You must choose food that gives us peace of mind and joy after eating it, and it should not cause us any problems.  Both one's mental & physical health is improved by it. According to Indian Ayurveda, there is a way to eat in which it is said that “To fill your stomach entirely, eat until it is two-thirds full and then drink the last third of water.”  This means whenever you are intake a meal you should be aware so that you can feel how much your stomach becomes full, as you practice it in your routine you feel extremely relaxed. Even then here are some tips to go towards healthy food eating habits.

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1. Eating nuts first thing in the morning like almonds, pistachio, walnut, etc. 

2. Use Low salt, sugar, and spices in food. Avoid Red chilies if possible.

3. Avoid fried food and packaged food, smoking (strictly), and cut down alcohol. (Don't give up on it at all, sometimes everything works but it should not be a highway.)

4. Take rich nutritious food like all seasonal fruits and veggies, whole grains, non-fat or low-fat dairy products, fish and shellfish, unprocessed lean meat and skinless chicken, and nuts are examples of foods that are high in fiber and nutrients, as well as use buttermilk or greek yogurt in your lunch.

5.  Always eat a light meal at night and eat at least 2 hours before going to bed. Otherwise, you would be unable to sleep soundly at night, affecting your entire day.

As in the previous blog, I said that “not everything can be fit for everyone”. Therefore you must be so aware of your food according to your region and also according to climate. 

Benefits of eating healthy food

There are several reasons why having healthy eating habits seems to be vital. It helps you to avoid lifestyle diseases. 

1. Reduce the Risk of Cancer

(https://www.statista.com/statistics)

According to research cancer is the 2nd biggest disease worldwide, this is terrifying and we must aware of that. An unhealthy lifestyle or some genetic factors can be a major cause of cancer. But researchers discovered that eating organic and unprocessed foods is the greatest approach to avoiding cancer. They include fruits and vegetables including berries, watermelon, broccoli, cabbage, tomato, garlic, turmeric, and ginger.

2. Help to lose weight

Similarly, Excess body weight/Obesity is the fifth biggest health problem in the world. 

Thankfully, healthy eating can help reduce this problem. Consuming more green leafy vegetables, whole fruits, healthy fats (PUFAs and MUFAs) (olive oil, fish oil, nuts, and seeds), lean protein (skinless chicken breast, fish, eggs, mushrooms, tofu, and lentils), and whole grains helps lower calorie intake, increase satiety, and lower BMI.

3. Help to Control Diabetes

Type-2 diabetes affects millions of people worldwide, irrespective of age. Type-2 diabetes may be brought on by unhealthy eating patterns, obesity, insulin resistance, and hereditary factors. A healthy diet helps to maintain/cure diabetes effectively.

4. Improves Heart Health

Excessive intake of unhealthy foods, alcohol, and smoking contributes to heart disease. Cholesterol and triglyceride levels grow, causing cardiac obstruction and eventually weakening of the heart muscles. Eating healthily by including fresh green vegetables, fruits, fruit juices, and plant protein sources in your diet, limiting red meat consumption, and avoiding junk food, animal fat, and sugary meals helps lower cholesterol and enhance heart health.

5. Reduced Stress

Stress management is largely influenced by psychological and environmental variables, but a balanced diet might help you relax. It minimizes extreme blood sugar swings that might cause stress and maintain your cortisol (the stress hormone) levels in check. One of the most effective methods to unwind is to sip on a nice cup of herbal tea. Additionally, wholesome meals like avocados, pistachios, and oranges might aid.

6. Improvement in Quality of Sleep

The quality of sleep is also improved by a balanced diet. The typical biological cycle is disrupted by late-night nibbling on junk food or fried/oily food, and eating dinner at an odd hour. Due to this, the risk of obesity and metabolic syndrome is increased. You feel unsettled and suffer from poor digestion and focus as a result. Healthy eating and leaving at least three hours between meals and bedtime assist with digestion, reduce stress, and promote restful sleep.

7. Improves Skin Health

Acne and outbreaks are caused by unhealthy, greasy junk food. Consuming boiled eggs without yolks, veggies, Fruits, fatty fish, nuts, seeds, and whole grains, along with coconut water, green tea, and plain water, are all essential for having good skin.

Avoid trans fats and sugary foods, and eat a diet rich in foods containing omega-3 fatty acids and foods high in vitamins A, C, D, and E. Additionally, follow basic cleanliness, and you will notice a significant difference in your skin.

8. Retards Aging

You may slow down the aging process by eating nutritious meals. Fresh veggies, fruits, lean protein, fatty fish, whole grains, green tea, herbs, and spices are rich in omega-3 fatty acids, antioxidants, vitamins, and minerals, which help the body get rid of harmful free oxygen radicals. The aging process is subsequently slowed.

9. Improved Mental Health and Mood

All we truly desire is to feel wonderful. Your brain will be nurtured and the neurotransmitters that control your mood will be in harmony with a balanced diet rich in nutrients, including B vitamins, antioxidants, and healthy fats. Even minor cases of anxiety, sadness, and other mental problems may be helped by certain probiotic strains.

10. Boosts Bone and tooth health:-

Healthy eating also supports the skeletal and dental systems. A good source of calcium is fish, milk, tofu, soy, leafy greens (other than spinach), oranges, soaked beans, and almonds. For your daily need of vitamin D, you must also get morning sun, consume egg yolks, and consume saltwater seafood.

As a result, healthy eating well benefits your brain just as much as the rest of your body. A number of health issues have been linked to consuming unhealthy foods. Your physical and mental health is both maintained by a varied, healthy diet.