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Home Blogchatter Blogchatter Half Marathon

6 steps to become stronger inside and out

by Harjeet Kaur
June 16, 2021
in Blogchatter Half Marathon, Ensure
5 min read
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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

Healthy Food
Pic Courtesy-PhotopinI

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

Sleep on time
Pic Courtesy-Photo Pin

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

Stay Hydrated
Pic Courtesy-Photopin

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]

Deal with stress
Pic Courtesy-Photopin

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

Exercise
Pic Courtesy-Photopin

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/

Tags: ensureexercise
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Harjeet Kaur

Harjeet Kaur

My writing was limited to school essays and projects for my kids and out of the blue, my writing career began with writing articles for the magazine section of a reputed national newspaper. I rediscovered my best subject at school and began writing with gusto. I had a weekend column in the newspaper which was well appreciated. I started off writing about Interiors and Gardens and later diverse topics like Fashion, trends, food and events in the city. Juggling my time between various jobs down the years and my writing, I have written content for fliers, brochures for colleges, speeches, social media content and also website content. I love writing and I am open to writing on a plethora of topics. My blog has some interesting insights into my life and travels but now it is mainly a food blog as I am growing organic vegetables and cooking my own produce is very therapeutic. Read my blogs to know me better. I write from my heart and what I write is what I feel... I feel a feel, A funny feel A funny feel, feel I! If you feel the feel I feel You'll feel the same as I!!

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Comments 8

  1. Anahita Irani says:
    2 years ago

    Wow, that’s very nice. You added the staying away from stress factor, however I find that the most difficult to achieve.

    Reply
    • Harjeet Kaur says:
      2 years ago

      True but we have to work at it

      Reply
  2. Aesha Shah says:
    2 years ago

    These are the best steps to follow a healthy lifestyle. Thanks for such an insightful post.

    Reply
    • Harjeet Kaur says:
      2 years ago

      Thank you, Aesha and u r welcome

      Reply
  3. Roshan Radhakrishnan says:
    2 years ago

    I’ve added ensure to my diet right now as I recover from Covid… It really did make a difference

    Reply
    • Harjeet Kaur says:
      2 years ago

      Get well soon, Doc.

      Reply
  4. Anindya Sundar Basu says:
    2 years ago

    We all need to follow these steps as you have mentioned and we can keep infection out of the door

    Reply
    • Harjeet Kaur says:
      2 years ago

      If only everyone follows…it would be great

      Reply

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