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As for physical health is concerned, you are what you eat - this is primary. As for as fitness is concerned, you are what you exercise. This is secondary. One's physical health and fitness are both linked to one's mental health. Naturally a healthy mind comes third in deciding our overall well-being.

(1) EAT MODERATELY: Even if you are terribly hungry, never eat to your stomach's full. The Indian system of healthy eating recommends that you eat only to half to two-thirds of your stomach's capacity. The rest of the space in the stomach is to be left for water and to allow the gases released during digestion to find space and escape.

It may be initially very difficult for heavy-eaters to accept this, but if one persists, one will find that the stomach shrinks to lesser size over a period of time and gets tuned to this habit.

(2) EAT IN TIME, IN THE RIGHT PROPORTIONS: The ancient wisdom recommends taking 3-meals a day in time - the breakfast in the morning (around 8:00-9:00 AM), the lunch (around 1:00 to 2:00 PM) and dinner (around 7:30 to 8:30 PM). Further, the breakfast must be sumptuous, the lunch moderate and the dinner, meager. As the stomach remains empty over the night, it has the capacity to digest the sumptuous breakfast most efficiently. The lunch sustains the energy needs for the day and the meager dinner is good enough for a peaceful night sleep.

Drink plenty of water right through the day. In the morning after brushing teeth, it is best to drink a glass of water, which does the first cleansing of the digestive system.

(3) EAT BALANCED FOOD: Make sure that the food intake is well balanced with cereals, pulses, vegetables, fruits, greens, moderate amounts of fat, sweets, milk and milk-products. While vegetarianism has proved to be highly beneficial to healthy living, those who are not used to it would be better off my moderating the consumption of meat.

(4) KEEP AWAY FROM ALCOHOLIC DRINKS AND TOBACCO.

(5) SLEEP WELL: A normal person needs 7 to 8 hours of sound sleep. This requirement may further vary by +/- 1 hour from person to person, depending on age, climate, nature of body etc. Should there be a shortfall in it, compensating the loss of sleep by a "power nap" in day time is highly recommended.

(6) EXERCISE REGULARLY: Research has proved that walking is THE BEST form of exercise for all ages at all times. In addition to walking about 30 to 45 minutes per day in the morning or evening, add moderate stretching exercises for about 10 to 15 minutes in a day. During the rest of the day, do not miss any opportunity to climb staircases. Where you have to walk up to two to three floors, make it a habit to say no to lifts.

(7) BE MODERATE IN ENJOYING SENSUAL PLEASURES: Ancient wisdom states that moderation is the key to happiness - whether it is satiating the palate, listening to music, watching TV or indulgence in sex.

(8) AVOID STRESSES AND TENSION: If only you can, avoid committing to unrealistic targets, excessively tight delivery schedules and on tasks beyond your capacity. Ambition could be a driving force for "success" in materialistic life, but it is clearly an anathema to a healthy physical and mental well-being.

(9) DO MEDITATION, IF YOU CAN: A disciplined way of life helps one to practice meditation and meditation consequently helps one to stay fit physically and mentally.

These tips will be of help to any one who loves to stay healthy and fit.

Learn more about this author, C.V.Rajan.
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