Hum sab jaante hain ke ‘Health is Wealth’, lekin phir bhi hum mein se zyadatar log sehatmand aadaton ko apnate nahi hain.
Aapko apni lifestyle ko mukammal tabdeel karne ki zaroorat nahi hai taake aap sehatmand ban sakein. Haqiqat mein, drastic lifestyle changes ko implement karna mushkil hota hai aur unhein barqarar rakhna aur bhi mushkil hota hai.
Lekin, apni daily routine mein chand choti tabdeeliyan shamil karke, aap behtar sehat aur fitness ki taraf barh sakte hain. Choti tabdeeliyan asaani se apnaayi ja sakti hain, follow ki ja sakti hain aur barqarar rakhi ja sakti hain.
Bohot se aise simple health hacks hain jo waqt ke sath bohot bara farq daal sakte hain, aur yeh easy aur effective hacks science se backed hain.
Choti choti shuruwaat se, aap ek aisi foundation bana sakte hain jo eventually aapko ek sehatmand zindagi ki taraf le jaati hai.
Yeh Rahe 10 Asaan Health Hacks Jin Ka Aapko Lazmi Pata Hone Chahiye
Jab bhi mumkin ho, seeriyon ka istemal karein
Elevators aur escalators waqt bachate hain, lekin badqismati se, yeh humein aur bhi zyada sedentary banate hain.
Fitness ko barqarar rakhne ke liye escalator ya elevator ki jagah seediyan chadhein. Seediyan chadhna har umr ke logon ke liye ek zabardast incidental exercise hai.
Seediyan chadhna aapki muscles ko mazboot banata hai, energy level ko improve karta hai, fat ko burn karta hai, aapki taangein tone karta hai aur heart health ko improve karta hai. Yeh diabetes, high blood pressure, osteoporosis aur heart disease ke risk ko bhi kam karta hai.
Jab aapko building mein kuch floors upar ya neeche jaana ho, to seediyan istemal karein. Aur jab aap train station, metro station, parking ramp, shopping center ya kisi aur public jagah par hon, elevator chhod kar seediyon ka istemal karein.
Chai ya Coffee mein chini ke bajaye dalchini ka istemal karein
Cream aur chini ke bajaye, apni chai ya coffee mein meetha flavor dene ke liye dalchini powder ka istemal karein.
Dalchini mein cream aur chini se kam calories hoti hain aur iske bohot se sehat ke faiday hain.
2003 mein Diabetes Care mein published ek study ke mutabiq, 1, 3 ya 6 grams dalchini rozana lene se Type 2 diabetes ke logon mein serum glucose, triglycerides, low-density lipoprotein (LDL ya ‘bad’ cholesterol) aur total cholesterol levels kam hoti hain.
Iske ilawa, dalchini congestion ko relieve karti hai, muscles aur joints ki stiffness ko kam karti hai, inflammation se ladti hai, digestive health ko support karti hai aur hatta ke brain function ko bhi boost karti hai.
Dusri taraf, chini mein koi nutrients, protein, healthy fats ya enzymes nahi hote. Excess sugar intake diabetes, cardiovascular disease, liver disease, Alzheimer’s aur bohot se doosre serious health problems ka risk barhata hai.
2015 mein Obesity mein published ek study ke mutabiq, chini ke istemal ko restrict karne se metabolic syndrome ka risk kam hota hai, jo conditions ka ek cluster hota hai jo heart disease, strokes, Type 2 diabetes, excess body fat around the waist aur abnormal cholesterol levels ka risk barhata hai.
Yeh jaan len ke chini bohot se mukhtalif forms mein bhi hoti hai refined sugar ke ilawa jo grocery store mein available hoti hai. Corn syrup aur maple syrup basically sugar ke liquid forms hain.
Purani rivaayat oil pulling ko apnaayein
Academy of General Dentistry ke mutabiq, oral health ka aapki overall health par seedha asar hota hai. Achhi oral health se health problems ka risk bhi kam hota hai jaise strokes aur heart disease.
Ek asaan aur simple oral health hack hai oil pulling, jo ek purani Ayurvedic rivaayat hai.
2015 mein Nigerian Medical Journal mein published ek study ne oil pulling ka positive asar highlight kiya plaque formation aur plaque-induced gingivitis ko kam karne mein.
Aur iske positive effects aapke puray badan mein hotay hain. Zuban ka har hissa mukhtalif organs se connected hota hai, jaise kidneys, lungs, liver, small intestine, heart, stomach aur colon. Is tarah, oil pulling se puray badan se toxins nikalne mein madad milti hai.
2011 mein Journal of Ayurveda and Integrative Medicine mein published ek study ke mutabiq, oil pulling therapy preventive aur curative dono hoti hai pure system ko purify karne ke liye.
Aapko oil pulling khaali pait karna chahiye, behtar yeh hai ke subah sabse pehle. Yeh steps follow karein:
1 tablespoon extra-virgin coconut oil ko mooh mein daalein. Oil ko 20 minutes tak mooh mein ghoomaayein. Oil ko thook dein. Mooh ko garam paani se dholein. Aakhir mein, brush aur floss karein jaise aap aam tor par karte hain.
Sone se pehle thanda shower lein
Sahi body temperature ek achhi neend ke liye zaroori hota hai. Jab aap sone se pehle thanda shower lete hain, to aapka body temperature girta hai, jo aapko jaldi se sona aur behtar quality ki neend lene mein madad karta hai.
Raat ko thanda shower lena blood circulation ko improve karta hai, stress ko kam karta hai aur hatta ke depression ke symptoms ko bhi relieve karta hai.
2008 mein Medical Hypotheses mein published ek study ne yeh paaya ke adapted cold showers depression ka potential treatment ho sakte hain.
Thanda shower lene se peripheral nerve endings se brain tak electrical impulses bheji jaati hain, jo antidepressive effect ka sabab banti hain.
Proper neend physical aur mental health dono ke liye zaroori hai, jab ke inadequate sleep obesity, heart disease, hypertension, strokes aur diabetes ka sabab ban sakti hai.
Thanda shower lein, apne electronics ko band kar dein aur music sunen ya kitaab padhein taake aapki neend ki quantity aur quality dono ko enhance kiya ja sake.
Apni aankhon ke liye 20/20/20 rule follow karein
Apni aankhon ka khayal rakhein 20/20/20 rule follow karke, jo ek bohot simple aur effective eye health hack hai.
Hum mein se bohot se log laptop, computers, smart phones, gaming systems aur television ke screens ko ghurte hue bohot waqt guzarte hain. Yeh aankhon par bohot strain daalta hai aur eye fatigue ka sabab banta hai.
Eye strain se aankhon mein jalan, dryness, blurred vision, headaches, light ke liye increased sensitivity aur poor concentration ka sabab ban sakti hai.
Aankhon ka strain kam karne aur apni nazar ko behtar banane ke liye, 20/20/20 rule follow karein. Rule yeh hai: har 20 minutes jo aap apni screen ke samne guzarte hain, 20-second ka break lein aur apni aankhon ko kam az kam 20 feet door kisi cheez par focus karein.
Saath hi, apni aankhon ko zyada blink karne ki koshish karein taake wo dry na ho.
Rozana 10 minutes ke liye meditate karein
Meditation ek purani rivaayat hai jo har kisi ko kam az kam 10 minutes rozana try karni chahiye.
Yeh ek tarah ki mind-body complementary medicine ke tor par kaam karti hai. Jaise hi yeh relaxation aur calm mind ka deep state produce karti hai, yeh physical aur emotional well-being ko enhance karti hai.
Meditation stress ko kam karne mein madad karti hai, jo aaj ke zamane mein bohot common hai. Mindful meditation logon ko pressure mein kam karne mein madad kar sakti hai jab ke wo kam stress mehsoos karte hain.
1992 mein American Journal of Psychiatry mein published ek study ne yeh highlight kiya ke meditation-based stress reduction program anxiety disorders ke treatment mein effective hai.
Regular meditation se better focus, better memory, improved concentration, lower blood pressure aur good immunity ka natija milta hai.
Meditation karne ke mukhtalif tareeqe hain. Ek beginner ke tor par, aap 10 to 15 minutes daily focused-attention try kar sakte hain aur dheere dheere apne sessions ka duration barha sakte hain.
Is tarah ki meditation mein, aapko ek specific cheez par focus karna hota hai, chahe wo aapki breathing ho, aapke badan mein ek sensation ho ya aapke bahar kisi specific object par ho.
Apna paani aur snacks sath le kar chalein
Do cheezen jo aapki sehat ko sabse zyada hamper karti hain wo hain paani kam peena aur unhealthy snacks khana.
In problems ko solve karne ke liye, apne sath har jagah ek bara paani ka bottle aur kuch healthy snacks le kar chalein.
Paani hydration ke liye zaroori hai, jo body temperature ko regulate karta hai, aapke joints ko lubricate karta hai, tissues ko protect karta hai, body ko waste products remove karne mein madad karta hai aur digestion ko improve karta hai, chand faidayon ka naam lene ke liye.
Paani ka bottle sath le kar chalna hydration ensure karne ka best tareeqa hai. Is tarah aap clean aur purified paani peene ka yakin bhi rakhein aur sugary soda drinks par rely karne se bach sakein. Aap paani peene ke liye regular intervals par reminder set kar sakte hain.
Paani ke sath sath, kuch snacks bhi apne sath rakhein. Snacks jaise whole apple, oranges, homemade juice aur roasted nuts aapko munching se puri satisfaction faraham karne ke liye sahi nutrients dete hain.
Ek added bonus ke tor par, aap doughnuts, pizzas, hamburgers, rolls, wraps, French fries aur doosre unhealthy snacks jo calories, sugar aur salt mein high hain aur nutritional value mein bohot low hain, ke tempt hone se bach sakeinge.
Subah sabse pehle lemon paani peeyein
Ek sehatmand aap ke liye, subah sabse pehle plain paani, coffee ya chai peene ke bajaye, lemon paani peeyein.
Yeh morning drink aapke organs ko detoxifying nature ke wajah se activate karta hai. Sirf subah hi nahi, din bhar lemon paani peene se aapke body mein acid ko neutralize karne mein madad mil sakti hai.
Lemon alkaline nature ka nahi hota, lekin isme low sugar content aur high alkaline mineral content hota hai, jo body par alkalizing effect faraham karta hai.
Iske ilawa, lemon mein citric acid aapke badan se harmful toxins ko flush out karne mein madad karta hai. Yeh hatta ke digestion ko bhi improve karta hai.
Lemon ki baat aaye to, aap iske high vitamin C content ko ignore nahi kar sakte, jo normal growth aur development ke liye zaroori hai aur bohot se health benefits faraham karta hai.
Ek glass lemon paani banane ke liye, simply aadha lemon ka juice ek large glass lukewarm paani mein daalein. Thoda honey add karein aur peeyein.
Note: Bottled lemon juice ke bajaye fresh lemon juice ka istemal karein.
Fresh products ko canned ke upar choose karein
Hamesha fresh produce khane ki koshish karein aur canned versions ko avoid karein taake sehatmand rahein. Fresh fruits aur vegetables apne nutritional value ko zyada barqarar rakhti hain. Plus, yeh taste mein bhi best hoti hain.
Dusri taraf, canned products jaise vegetables, soups aur beans mein higher levels of sodium aur sugar hoti hain. Yeh harmful chemical preservatives bhi contain karti hain, aur aksar canned food ka taste kharab hota hai.
Fresh produce ki baat aaye to, organic aur locally grown fruits aur vegetables kharidne ki koshish karein taake harmful chemicals se exposure se bacha ja sake. Halankeh organic products thodi mehngi hoti hain, lekin inke health benefits ko ignore nahi kiya ja sakta.
Sab fresh produce ko khane se pehle running water ke niche achi tarah dho lein. Yeh kisi bhi dirt, dust aur hatta ke microorganisms jo handling aur transportation ke doran surface par deposit ho sakte hain, ko hatane mein madad karta hai.
Meals ke liye choti plate ka istemal karein
Ek aur simple aur asaan health hack yeh hai ke meals ke liye choti plate ka istemal karein taake calories kam ki ja sakein aur overeating se bacha ja sake.
High calorie intake obesity, high cholesterol aur heart disease ka sabse bara sabab hai.
Jab calories ko hamesha count karna mumkin na ho, aap kya kar sakte hain yeh hai ke calories intake ko reduce karein choti plate ka istemal karke.
2005 mein Obesity Research mein published ek study ke mutabiq, plate ya bowl par jitna zyada food hota hai, intake utni hi zyada hoti hai.
Is study kehta hai ke log apni aankhon se calories count karte hain na ke apne stomach se. Is tarah, ek choti plate hona unintentional overeating ko prevent karne mein aham kirdar ada kar sakta hai.
Resources:
http://www.ncbi.nlm.nih.gov/pubmed/14633804
http://onlinelibrary.wiley.com/doi/10.1002/oby.21371/abstract
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4382606/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131773/
http://www.medical-hypotheses.com/article/S0306-9877%2807%2900566-X/abstract
http://archopht.jamanetwork.com/article.aspx?articleid=1878735
http://ajp.psychiatryonline.org/doi/abs/10.1176/ajp.149.7.936
http://www.ncbi.nlm.nih.gov/pubmed/15761167