6 steps to become stronger inside and out

6 steps to become stronger inside and out

This post is a part of Blogchatter Half Marathon.’

We are going through trying times that have taken a heavy toll all over the country. We have to take adequate steps to boost our immunity and to protect ourselves. As I am ageing, I feel I have to pay extra attention to my diet, exercise and mental health. So how to become stronger physically in India? Here are my 6 steps to become stronger inside and out

1. Eat right

Eating too much, or too little, is unhealthy. Incorporate enough healthy foods in your diet, and monitor how many items that are low in fibre or high in fat, salt or sugar you add to your plate. Unwholesome eating like junk or packaged foods should be avoided. Every day, eat a blend of different foods comprising whole grains such as wheat, maize and rice, legumes like lentils and beans, fruit and vegetables and if you eat meat, fish, eggs and milk.[1] Do eat an assortment of seasonal fruits and vegetables.

If you’re looking for free diet counselling, you can also check this.

2. Sleep on time

Maintain a strict time for sleeping. Follow the dictum of “early to bed, early to rise.” Sleep at least for 7 hours. Research shows that sleep plays a vital role in the working of the immune system. The breathing and muscle movement slows down, releasing energy for the body to fight off any illness.[2]

3. Stay hydrated

Drinking enough water is important to keep your body healthy, and diminish the risk of infections. Staying hydrated can help boost your immunity. Drinking water aids in oxygenating your cells.[3] Hydration also plays a very key role in controlling your body temperature and in the distribution of nutrients to all parts of the body. It helps in keeping all body tissues and functions running properly.

One thing that I love to do is add lemon and ginger in my bottle of water as I sip it through the day. If that is something you like, you can do it too!

4. Deal with stress[4]

Maintain a structured plan or routine for each day. I make it a point to take a walk in the garden every morning. Nature is a great healer and adds to your physical wellbeing, dipping blood pressure, heart rate, muscle tension, and stress hormones. Just having a plant in your room can lessen stress and anxiety and boost your mental health. I also practice Pranayama or controlled breathing to cope with stress. It helps to slow down breathing and balancing oxygen intake. This can calm your stress levels. Just 5 minutes of controlled breathing every day can bring down your stress.

5. Exercise

My exercise regimen is one hour of yoga followed by one hour of walking. Physical activity can give an amazing boost to your mental health. If you do not like long periods of workout then take short breaks for some physical activities. Even if you have less space, while taking calls, keep walking. Enrol for an online exercise or yoga class. Exercise helps to engage highly specific immune cells—such as natural killer cells and T cells—to find pathogens and erase them.[5]

6.Add Ensure

Ensure is a scientifically formulated complete nutrition. I eat healthy, exercise and hydrate myself but as I am ageing, I need a little more. I take Ensure as it is a complete and balanced nutrition supplement. Just one glass of an appetising glass of Ensure supplies high-quality protein and 31 other vital nutrients essential for a healthy diet. It boosts my immunity and helps me to become stronger inside out.

These are my 6 steps to #EnsureStrongerInsideOut. What measures are you taking to strengthen your immunity? Stay safe, stay strong!

Read more posts on staying stronger-How do you ensure that you stay stronger and healthy as you age, How can you build that strength to live nonstop as you grow older? Which Nutrition Shake Is A Convenient Way To Boost Your Diet And Immunity?

---

[1] https://ensureindia.in/ensure/balanced-nutrition

[2] https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep

[3] https://www.acs.edu.au/info/fitness-news/nutrition/why-water-is-important-for-health.aspx

[4] https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing

[5] https://www.ncbi.nlm.nih.gov/books/NBK230961/