HOW TO MAINTAIN A HEALTHY LIFESTYLE

🔵INTRODUCTION : Human in earth have successfully reached at the highest position with the continously development of science and evolution. So, it is saod that man is the most important and best creature in our beautiful world. As wrll as learning different things and positive thought,people have found a beautiful life-style.

🔵DEFINATION : A healthy lifestyle is one which helps to maintain and improve people health and energy. The ways to being healthy include healthy eating,physical activities like yoga or exercise ,weight management and stress management ,reduce the  risk of chronic diseases (like heart disease and cancer).

🔵NEEDS OF HEALTHY LIFE :
                       Everybody knows that,

                 "Early to bed and
                          early to rise makes
                   a man healthy,
                          wealthy,and wise."
         
                              Now-a-days,everybody always busy to do their both personal and professional work and avoid or neglect their own health and become more weak within a few days. Further,head of the family member always have to take various kinds of responsibilities, decisions and stress to do their work in a proper way. In this situation, if there is a vital time to be more conscious and maintain about their proper health for a better life-style.

🔵COMPONENTS OF HEALTHY LIFE-STYLE :

   🔸Eating healthy :

  • Water : Everybody knows that WATER IS LIFE. The body is about 60% water, give or take. Sufficient water can increase our energy levels and improve brain function. So, try to intake 2 to 2.5 liters of water should be increased.

  • Fruits : Always try to intake healthy fruits in daily life chart, like - apple, banana, papaya, lemon and seasonal fruits like carrot, watermelon coconut etc.

  • Vegetables : Always try to intake fresh and nutritative vegetables like bitter gourd, pumpkin, celery, green chiretta, tomato, multitud etc.

VITAMIN	INTAKE	BENEFIT	SOURCE
Vitamin A	Women:700mg  Men : 900mg	Helps vision,red blood cell production and immune system function better.	organ meats, orange vegetables and leafy green vegetables.
Vitamin B (folic acid pyridoxine riboflavin)	400mcg 1.3mg 1.1-1.3mg	Helps to body absorb protein and combats skin conditions.	Whole grains, beans, lentils, bananas, egg-yolks, milk, fish, pork etc.
Vitamin C	Women : 75mg Men : 90mg	Fights off diseases,strengthes immune system.	citmus fruits, red and green peppers, kiwi, guavas.
Vitamin D	600IU	Strong bones,and teeth	Tuna, salmon, milk
Calcium	1000mg	Strengthens bones,nerve and muscle function.	Cheese, low-fat milk, fish with bones and leafy green veggies.

🔸AN ACTIVE LIFESTYLE : Physical fitness keeps your weight in check, help you sleep better at night, prevent heart attacks and strokes and other health problems, and generally prolongs your life.

🔸STRESS MANAGEMENT : Stress management is an important part of your new lifestyle, and meditation and relaxation techniques are truely a key part of living a healthy lifestyle.

🔸MAKE FRIENDS WITH YOURSELF : Loving yourself is a key to a healthy, happy lifestyle. Self-esteem is all about how much people value themselves; the pride they feel in themselves, and how worth while they feel.

🔸POWERING UP YOUR MIND AND BODY : Programme your mind for total success develop a vision, a compelling future that excites and inspires you and focus on it daily.

🔸PROPER SLEEPING : Through the proper sleeping (atleast 8 hours in a day) helps to keep a proper and better health.

🔸LIFE BALANCE : If you want to achieve a healthy lifestyle you must take steps to ensure you maintain a certain level of balance ....... Spiritually, physically, emotionally, socialy, mentally and financially.

🔸PERSONALITY DEVELOPMENT : Through the developing of personality men can improve their own life-style.

🔵 STEPS OF HEALTHY LIFE-STYLE :
                          Everybody expects to get a healthy life-style. Some steps can be followed for maintaining a healthy life-style.
  1. After listening a slow or gentle alarm music🎶🎸 one can wakes up from sleeping in morning and try to spending 10 mins within bed with maintaining silence.
  2. Brush and floss daily to keep your teeth and gums healthy and free of diseases.
  3. Drink sufficient amount of purified water.
  4. Afterthat, one can do some exercise or yoga and walking upto 30 mins; and take some rest.
  5. It should be remember that one can take his lunch in proper time within 1 to 1:30 pm.
  6. After doing some work one can try to take again rest upto 30 mins.
  7. Next, if possible one can take light foods like parched rice, rice flakes etc. or any kinds of healthy fruits.
  8. At night, one should complete his own dinner within 8:30 - 9:00 pm.
  9. Finally, after 1 to 1:30 hours, before go to sleep, try to listen some slow and gentle music.

🔵 DIET CHART :

TIME	FOOD ITEMS
7am	Chickpea, pasta, almond, date.
9:30am	Milk(100ml)+2 egg white+Bread+(Protein rich+Calcium). OR, 2 egg+Cornflakes+Milk(100ml)+Papaya/Banana. OR, 4 Piece bread+2 egg+Banana/Papaya.
11:30am	Fruit juice or Vegetable juice.
1:00pm	Soft rice(75gm)+Thin dal+Vegetables+Fish(1 or 2 piece)+Pottage. OR, Soft rice(75gm)+Meat+Vegetables with thin dal.
3:00pm	Coconut water/Sugar cane juice/Fruit juice.
6:00pm	Tea with biscuits; or Parched rice.
9:00pm	Soft rice/Bread(5 piece)+Thin dal+Vegetables/Fish+Pottage.

🔵 SOME BAD HABITS THAT CAN
DESTROY HEALTHY LIFE : 
  1. For the busy life; for more stress and working one can't follow his diet chart and avoid their own health.
  2. Intake huge amounts of fast foods🍨🍫🍰🍟.
  3. Sometimes for facing stress or in mentally depressed situation one can intake alcoholor 🍷other drugs to remove stress.
  4. Leziness can leads to an unhealthy lifestyle.
  5. Always avoid exercise.
  6. Don't understand the necessily of water within body in daily activily life.

🔵 AWARENESS : 
  1. Always try to maintain a proper dietchart📋.
  2. Try to control over body weight; if necessary, one can/ should consult with doctor👷.
  3. Try to avoid stress or any kinds of depression.
  4. Accept all the thinks positively.
  5. Mange your mental health Be conscious about radiation of mb. phones.
  6. Try to intake fresh fruits and vegetables🍈🍉🍆🌱.
  7. Must be alart before buying vegetables or fruits, that are available in the market and should be alart about the toxicity of vegetables and fruits.
  8. Try to intake lower salt; increase Ca++ intake; stop alcohol or smoking🚬.
  9. Talk to friends and family about importance of healthy life.
 10. Try to celebrate/ participate in Healthy life styles awareness day for increasing awareness of how to live a heal their life among the people.

🔵 WORLD HEALTH DAY : Healthy life-styles Awareness Day is held every year on 7th april, under the sponsorship of the World Health organization, as well as other related organization.

                                   

                                        If we can understand about the importance of that particular day and try to understand about healthy lifestyles, it will be more beneficial to all of us as well as for our beautiful world.

🔵 TIPS : Some tips are here mentioned ----
  1. Don't take yourself too seriously, no one else does.
  2. Make time to practice meditation, yoga and prayer.
  3. Sleep for 8 hours a day💤.
  4. Drink plenty of water and intake fresh fruits and vegetables.
  5. Play more games; use phones or internet services, only when you need.
  6. Read more books than you did last month.
  7. Spend time with people over the age of 70 and under the age of 6; and try to travel with family with definite time interval.
  8. What other people think of you is none of your business.
  9. No one is in charge of your happiness except you.
10. Try to make at least 3 people smile each day.😊😊😊
11. Love yourself.😍
12. Eat breakfast like a king 👑, lunch like a prince 👼and dinner like a begger 👳.

🔵 IMPORTANCE OF HEALTHY LIFESTYLE : 
                                A healthy lifestyle is a fundamental component to achieving your optimal mental and physical well-being. We can't life lonely within world. Our feelings, emotions and all others things are always related with our family members. If you don't care of yourself, please try to think again about your family, their happiness, their health. So, if we improve our lifestyle and become healthily, we can make a healthy lifestyle of our family too. Through this, we can make a strong, young, healthy body along with beautiful heart and mind in our life.
 
                              don't forget ...🌟 [HEALTH IS WEALTH] 🌟
                
                                    Best of luck for bright future.
                       
                                                                                                Thank you.


This article was developed by,

Nusrat Jahan, Mahima Khatun, Rekha and Mobirul. 

Typing was done by,

Nusrat Jahan, Rojina banu,Tulirekha Mandal, Husna Banu,