With busy days, long hours indoors and meals eaten on the go, it’s easy to put your health on the back burner. But have you ever wondered why you feel drained on some days or whether your diet is giving your bones the support they need?
You can take care of your overall well-being with a few simple changes to what you eat, how you move and how you spend your day. Let us take you through all of those habits in this blog.
Fill Your Plate With Goodness
Your body needs a mix of nutrients to keep bones, muscles and energy levels in good health. Rather than relying on one superfood, it is better to focus on creating balanced meals.
Make room for:
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Calcium-rich foods by including milk, curd, paneer, ragi, tofu and leafy greens to support bone health.
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Protein sources like dal, chickpeas, beans, soy, paneer and nuts can help maintain muscle strength.
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Whole grains such as oats, brown rice, millets and whole-wheat foods can provide lasting energy.
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Add different colours of fruits and vegetables to your plate for a wider range of vitamins, minerals and fibre.
Keep an Eye on Your Energy Levels
Feeling tired once in a while is normal, especially after a hectic day. But persistent fatigue, weakness or low energy deserves your attention. For that, vitamin B12 plays a role in red blood cell formation and normal nervous system function, so getting enough matters for your overall wellbeing.
If you are vegetarian or follow a vegan diet, you may need to be particularly mindful of your B12 intake. If your diet does not provide enough, you can consume vitamin B12 tablets after consulting a healthcare professional based on your individual requirements.
Make Time for Some Sunshine
Vitamin D from sunlight supports calcium absorption and is extremely helpful in maintaining healthy bones. Since your body can produce vitamin D through exposure to sunlight, spending some time outdoors can be a useful part of your routine.
However, how much vitamin D your body produces can vary depending on factors such as your skin type, location, season, clothing and time spent outdoors.
You can also:
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Include foods that naturally contain or are fortified with vitamin D.
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Discuss testing with a healthcare professional if you are concerned about your levels.
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Ask your doctor whether vitamin D3 supplements are suitable if your levels are low. Avoid taking high doses without professional guidance.
Keep Your Body Moving
To keep your bones strong, regular physical activity is important for maintaining muscle strength, balance and mobility.
You can start with simple activities such as:
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Brisk walking or jogging
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Climbing stairs
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Dancing
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Strength training
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Bodyweight exercises
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Yoga and balance exercises
Don’t Ignore Sleep and Hydration
You must agree that sometimes the simplest habits have the biggest impact on how you feel. Poor sleep can leave you feeling drained the next morning, while not drinking enough fluids may contribute to tiredness and poor concentration.
So, try to:
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Maintain a consistent sleep schedule
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Drink water regularly
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Give your body enough time to recover after exercise
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Limit habits that interfere with restful sleep, such as excessive screen time late at night