What is health?

According to the World Health Organization (WHO), health is “a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.” If a person can do their daily chores without much effort and is mentally sound with no psychological stress or strain, that person is considered healthy.

Now, the big question is: how can you become healthy?

Many people stick to an unhealthy lifestyle for so long that they think becoming healthy is really hard, almost impossible. Well, it’s kind of true. But if you’re mentally ready to get healthy, that’s the first step toward a better lifestyle.

Getting healthy is like planting a fruit tree. You can’t expect to see fruits right after planting the sapling. It takes many steps and some patience.

So, how do you do it?
You need to make some changes in your lifestyle. Here are some questions to ask yourself:

1. Am I getting enough sleep?

2. Do I eat a lot of junk food?

3. Do I smoke or drink alcohol?

4. Do I exercise?

5. Do I manage my stress?

6. Am I generally happy?

Let’s see how to fix these step by step:

1. If you’re not sleeping well, try to establish a regular sleep schedule. Aim for 6 to 8 hours of sleep each night.

2. If you eat a lot of junk food, try choosing healthier options like grilled chicken or paneer instead of ice cream. Eat balanced meals and pay attention to your body’s signals; sometimes, thirst is mistaken for hunger.

3. If you smoke or drink a lot, try to cut down gradually. It’s hard to quit all at once, but reducing gradually can help. Instead of spending money on cigarettes or alcohol, invest it in healthy foods like fruits and proteins.

4. If you don’t exercise, start by increasing your physical activity. Walking 8,000 steps a day is a good way to start. Avoid shortcuts like escalators and autos; take the stairs and walk whenever possible. Try outdoor sports like badminton or swimming on weekends. Gradually introduce strength training and cardio into your routine, starting with once or twice a week and increasing gradually.

5. Find activities or hobbies that make you happy and help you de-stress. Practice meditation or deep breathing exercises for 5–10 minutes every morning. A balanced diet and regular exercise also reduce stress.

6. Lastly, try to find happiness in small things and make the most of each day. Smile, laugh, and cherish the good moments.

Now, let’s talk about nutrition. It plays a big role in your health. It can make you super fit or make you dependent on medicines and affect your mental health.

What changes should you make in your diet?
Human food is made up of three macronutrients: carbohydrates, fats, and proteins. We need all three in the right balance unless we have a specific health issue. Eating too much or too little of any of these can harm our health.

According to ICMR, the Recommended Dietary Allowance (RDA) for protein is 0.83 grams per kilogram of body weight. For example, a 100 kg person will need 83 grams of protein. Similarly, 20%–35% of total calories can come from fats (with less than 10% from saturated fats), and the balance of calories should come from carbohydrates.

Nowadays, we tend to eat too many carbs and fats and too little protein. Most tasty foods are either sweet or deep-fried. We drink juices instead of eating whole fruits and consume more processed foods than fresh ones. We also eat more than what our body actually needs, so it stores the extra calories as fat.

How do you figure out how much to eat?
You can calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) online. It’s simple:

• If you eat less than your TDEE, you lose weight.

• If you eat more, you gain weight.

Basically, if you eat more than what you burn, your body stores it as fat, leading to obesity and related health issues.

So, everyone, take care of your nutrition and stay active. Here’s to seeing a healthier version of you soon!