5 Lifestyle Habits Which Gives Immense Health Advantage To You

 These 5 lifestyle habits are:

1. Calorie restriction 2. Aerobic exercise 3. Strength training 4. Adequate protein intake 5. Sleep Calorie restriction (CR) · CR means taking fewer calories, or reducing carbohydrate intake, · Prefer complex carbohydrates over empty calories, · CR can be achieved by reducing “feeding window”- by consuming foods within a shorter period of time. Intermittent fasting (IF) is a method to reduce calorie intake. The commonest type of IF is 16:8 (having food during 8-hour eating window and fasting for the remaining 16 hours). Have Food at morning 08:00 and 16:00, the rest of the time stay fasting Aerobic exercise · Brisk walking, running, cycling, swimming are common forms of aerobic exercises, · For these activities to be effective, the HR should increase to about 75% of maximum HR, Continue these activities for a minimum of 20 minutes per day and on 5 days a week. Strength training (ST) · Can be done by using self-body weight, resistance bands, dumbbells or machines; · Can be done at home or gym, · Aim for about 2-3 ST sessions per week (30 min per session). Adequate protein intake · For adults (>18 years of age), the recommended protein intake is 1 gm, 1.3 gm, and 1.6 gm per kg body weight for people engaged in minimal, moderate and intense physical activity, respectively. · Adequate protein intake along with ST helps to preserve muscle mass and prevent sarcopenia, · Animal-source proteins are preferable (over plant-sourced proteins). Sleep · Aim for 7-8 hours of night sleep, · Afternoon nap (if you take), should be lesser than 30 minutes. Take home message: Incorporate these 5 lifestyle habits to prevent serious diseases and live longer.