health tips hindi | expansion of idea health is wealth | स्वास्थ्य का महत्व

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health tips hindi | expansion of idea health is wealth | स्वास्थ्य का महत्व

● How much water should be consumed daily for health?

Daily water intake is very important for health. You should drink water according to the requirement of your body.

1- Drink at least 8 glasses (about 2 liters) of water daily. 

2- You may need even more water if your day is more physical or have a commuting lifestyle.

It is important to note that the above principles are just a general standard and may change according to the age of the individual, specific health conditions, physical activities, and even the season. It would also be advisable to contact your doctor for individual advice, especially if you have any specific health problems.

● What are the tips to lose weight in the best way?

Some of the best ways to lose weight are the following tips:

Right Diet:

Eating a healthy and controlled diet is the key to losing weight. Eating a diet rich in protein, fruits, vegetables, nuts, grains, and fiber helps in weight loss. Fried, sweet, and processed foods should be avoided.

Regular exercise: 

Exercise is very important in reducing weight. By doing yoga, walking, gym, cycling, or any favorite exercise daily, your fat is reduced. 

Water Intake: 

Drinking enough water on a daily basis helps in weight loss, as it suppresses appetite and boosts metabolism.

Regular Eating Practices: 

Eating regularly keeps the timing of meals under control and avoids overeating. 

Adequate amount of sleep: 

Getting enough sleep also helps in weight loss. 

Entertainment and Meditation: 

It is important to have fun and practice meditation to reduce stress. This helps in controlling your eating periods and appetite.

Proper lubrication: 

Massaging using sebi balanced snehana oils reduces body fat. 

Periodic Checkup: 

If there is any particular problem with weight loss efforts, it is advisable to consult a physician.

● How to build muscles without proper diet?

The right diet is very important to build good muscles, but many people find it difficult to grow their muscles because of not getting the right nutrients in their diet. Despite this, there are some measures that can help you increase muscles even without the right diet, which are as follows:

Exercise:

Exercise is very important for developing muscles. You should do weight lifting, pushups, pull ups, dhanurasana like vajrasana or other muscle building exercises.

Rest and Sleep: 

The body needs adequate rest and sleep to build muscles. It is important to get regular sleep and give complete rest to the body.

Protein: 

Protein plays an important role in the development of muscles. Include protein-rich foods in your diet, such as milk products, paneer, curd, pulses, fish, chicken, eggs, etc. Vitamins and Minerals: Including vitamins and minerals in the right diet balances the body's nutrients and helps in the development of muscles. Fruits, vegetables, dates, dates, nuts and seeds are good sources.

Hydration: 

Drinking enough water is also important. It helps in eliminating irritants from your body and ensuring the structural functions of the body.

Split eating habit: 

You should divide your food in small portions and eat after some time daily. It provides regular energy to the body and helps in proper digestion of food after eating.

Negative Perspective: 

Be patient and keep your confidence. Building muscle takes time and success requires patience.

●  For how long should one exercise? 

The amount of time to exercise depends on the person's age, physical condition, health level, and the type of exercise that is appropriate.

For adults: 

If you're older and in good health, at least 150 minutes of moderate to vigorous exercise a week should do the trick. You can spread it for half an hour over 3-5 days. 

For young adults: 

Young adults should get at least 60 minutes of moderate or vigorous exercise every day.

For child or adolescent adults: 

Children and adolescents should aim for at least 60 minutes of moderate exercise every day, including physical activity as well as sports. 

For older persons: 

Older people should gradually increase the time of exercise according to their health. Initially, they can start with slow or moderate exercise and then gradually increase the intensity over time.

This time is only a general guideline and can also change depending on the physical condition and health of the individual. Therefore, you should consult with your doctor or exercise professional to create an exercise plan tailored to your individual needs and level.

● How to reduce stress and pressure and improve mental health? 

Following are some of the ways to reduce tension and stress and improve mental health: 

Yoga and Meditation: 

Yoga and meditation can help you experience peace and stability. Yoga practices and meditation calm your mind and help reduce stress.

Healthy meal: 

Eating the right diet can help improve mental health. Eat appropriate foods and have a diet rich in elements like proteins, fruits, vegetables and ashwagandha. 

Regular exercise: 

Regular practice of yoga, meditation, jogging or any physical activity can also help in improving mental health. 

Time management: 

By managing time well and postponing work at points of need, you can reduce stress.

Spending time with friends and family: 

Often spending time with your loved ones and friends makes you happy and gives peace to the mind. 

More sleep: 

Getting enough sleep is also important for mental health. Make a special time in your daily routine for sleep. 

Limited social media use: 

Staying on social media for a long time can also increase stress. So, limit the use of social media and spend more time in positive activities.

Focusing on Your Hobbies: 

Spending some time focusing on your favorite hobby can also help calm your mind. 

Worry, don't condemn: 

It is natural to have problems and tension at times. Accept it, don't try to run from it. Face your problems and take steps to solve them. 

Regular Medical Checkup: 

If the tension and pressure are becoming too much and you are not able to overcome it with normal methods.

● What foods should be included in a healthy breakfast every day? 

You should include the following foods in your daily healthy breakfast: 

Fruit: 

Eat fresh fruits like apple, banana, pear, grapes, mango, orange, pomegranate. These fruits are rich in vitamins, minerals and fiber and give you energy. 

Milk and milk products: 

Milk, curd, paneer, buttermilk, or other milk products can be included in breakfast. They are rich in calcium, protein, vitamins and minerals and are important for the body.

Eggs: 

Eggs are a good source of protein and help in physical development. You can eat eggs in the form of omelets, scrambled eggs, or boiled eggs. 

Cereal products: 

Grain products like wheat, brown rice, oats, corn bread can also be included in your breakfast. They provide you a diet rich in fiber, vitamins and minerals. 

Puffed rice and roasted gram: 

Treats like puffed rice and roasted chana can also be refreshing and healthy options. These are good protein and vitamin sources.

Drinks: 

Drinks like water, lassi, coconut water, fruit juices can also be included in breakfast. They keep you fresh and make you feel comfortable especially in summers. 

Avoid floury instant noodles and processed snacks: 

Junk food and processed snacks contain more oil, sweet, salty, and calories, which are not good for your health.

● What are the benefits of getting up early in the morning or exercising in the evening? 

There are many benefits of getting up early in the morning or exercising in the evening. It not only improves your physical health, but also provides mental health and some other special benefits. Below are some of the main advantages: 

Improving physical health: 

Regular exercise helps develop the heart, respiratory system, sensory system, and muscles. This permanently improves physical strength and endurance.

Improving Mental Health: 

Exercising releases happy hormones such as endorphins in your brain which improve mental health and reduce stress. 

Controlling Weight: 

Exercising burns calories and helps control weight. 

Controlling blood pressure: 

Exercising helps in lowering the blood pressure, thereby reducing the risk of cardiovascular diseases.

Raising Energy Levels: 

Exercising increases the energy level in your body, which gives you more strength to carry out day-to-day tasks. 

Exercising early in the morning helps to start the day in an upbeat mood and keep you in a better mood throughout the day. 

Improving sleep quality: 

Exercising on time improves the quality of sleep and helps in getting a restful night's sleep.

● How many times a day should I eat and what is the right time to eat? 

Following the rules and regulations while eating food is very important for the health of the body. Here are some tips to keep in mind when it comes to eating in your day: 

Have breakfast on time: 

You should have a nutritious breakfast after waking up in the morning. This will give energy to your body and start your day on a good note.

Lunch: 

Have a light and nutritious meal in the afternoon. Do not include more spicy, fried and heavy foods in it. Food full of richness like vegetables, pulses, rice, roti etc. is good. 

Dinner: 

Rich food should be eaten in the evening also, but do not make it too heavy. The thing to note is that you should not eat food for a long time in the evening, because there may be difficulty 

Serving Size: 

Whatever food you eat, keep its quantity balanced. Take care of the correct coordination of all the nutrients in the food and do not eat the food too quickly. Take some delay in eating until the residual part of the food is digested by chewing. 

Snacks in between: 

Having snacks in between during the day maintains the level of energy consumption in the body. It also keeps hunger under control by eating proper snacks. Keep in mind that snacks should complement your meal times rather than disrupt them.

Water Intake: 

It is very important to drink sufficient amount of water daily. Do not consume water half an hour before and half an hour after eating, so that there is no effect on the digestion of food. 

Timing and dosage also depend on individual physical requirements, individual health status and lifestyle. 

● How much sleep is required for a healthy lifestyle?

The need for sleep for a healthy lifestyle varies according to the age, physical activity, health status and daily lifestyle of a person. 

For adults, in general, 7 to 9 hours of sleep is required. For children and youth, the need for sleep is higher. 

Children (6-12 years) require 9-12 hours of sleep and adolescents (13-18 years) require 8-10 hours of sleep. 

Pregnant women also need more sleep, and they may end up sleeping longer at night.

Physical and mental stress or other health problems can affect a person's sleep and create a need for more sleep. 

Regular exercise, balanced diet and acharya can help in maintaining regular sleep. 

● What are the benefits of yoga or meditation and how to start?

Yoga and meditation are very useful for keeping our body, mind, and soul healthy and in equanimity. They have many advantages, which are as follows:

Benefits of Yoga:

Physical Benefits:

Yoga enhances physical fitness, flexibility, and stability. Yoga makes the muscles of the body strong and sluggish through asanas and pranayama.

Mental Benefits: 

Meditation and meditative techniques in yoga bring peace of mind and equanimity. Yoga improves mindfulness and psychology, thereby reducing stress, anxiety, and depression. 

Spiritual Benefits: 

By yoga and meritorious practice, one understands more of one's soul and develops the power of self-restraint.

Benefits of Meditation:

mantle piece:

Meditation calms, stabilizes, and focuses the mind, thereby reducing inattention and apathy.

Development of Attention Skills:

 The practice of meditation increases the ability to concentrate and focus, which helps a person to face the challenges of life.

Health benefit: 

Meditation enhances health and helps reduce blood pressure, heart diseases, and mental illnesses. 

Ways to start yoga and meditation: 

In the beginning, it may be beneficial to approach a Yogacharya or a meditation master, under whose guidance you can learn the right way of yoga and meditation. 

For yoga, you can start practicing yogasanas, pranayama, and meditation. Yoga can be started with a spatial yoga posture like Tadasana, Vrikshasana or Bhujangasana.